All

None

Strength
Deadlift Sumo
8 60&
8 60%
6 70%
6 75%
4 80%

Lift
10' Emom
1' 5 ohs
2' 5 snatch balance
start 60%

Conditioning
buy in 1km row
4 round
10 thruster M43/W 35
10 C2B
4 round
10 stoh M 43/W 35
10 Ring dips
cash out
200 double unders

All

None

Strength and gymnastic
E2MOM 20'
1)10 hang power clean and jerk
2) 10 strict pull ups
every round -2 reps for clean jerk (10-8-6-4-2)
+ 2 reps strict pull ups (10-12-14-16-18)
increase load clean jerk

Met-con
4 rounds
30/28 cal a.bike
20 box jump over
10 devil presses
M 22.5 W 17.5 Scaled 17.5 - 12.5

Mid-line
for time 50 toes to bar


Accessory choose one of this
Emom 8'
2 rope climb

Emom 8
10 back extension ghd sit ups

All

None

strenght for us strength for president
Front Squat
8 60&
8 60%
6 70%
6 75%
4 80%

Lift - Snatch
10' emom
5 squat snatch
increase load every minute or when u want

Amrap 16'
10 hspu
8 alternating kb snatch
6 burpees lateral parallets
4 cleanjerk kb alternating
2 muscle up

standard: Rx hspu no ab mat/scaled abmat
snatch and clean jerk from floor 24kg M 20W
RX ring muscle up scaled: bar muscle ups

Interval Row
2' on 1' off 4 sets
max distances

All

None

Stregth
back lungees
8 60&
8 60%
6 70%
6 75%
4 80%

Amrap 14'
10 ohs with dumbell
20 push ups
300mt row


Interval
2' on 1' off
max calories of a.bike

accessory choose one of this
yoke carry - 40mt rest 30''
M90kg W 70

EMom 8'
10 ghd sit ups

All

None

Strenght:
back squat
5x8 + 8+6+6+4
60% -65% -70%-75%-80% of 1 rm back squat

clean find 3 rm
then :
10'emom
6-5-4-3-2 hang clean
start 60% -65% -70%-75%-80%

for time
27-24-21-18-15-12-9-6-3
thruster
hspu
man : 43 kg
woman : 30 kg

in 5' best meters in handstand walk

All

None

aprea per chi si deve preparare per gli assoluti
gli altri :
Strenght:
deadlift
5x8 + 8+6+6+4
60% -65% -70%-75%-80% of 1 rm deadlift

8 rounds of :
20 paralleles dips
10 toes to bar strict

All

None

12'amrap

400 mt run
50 du
30 wall ball 12/9 kg

rest 2'

10'amrap
200 mt run
100 du
30 thruster 40/30kg

All

None

Strenght:
12'emom
odd : 30" hspu no abmat max effort 30" rest
even : 8 -6 reps bench press 70%

6' emom
odd : 100 du
even : 15-20 ghd sit ups

All

None

complex bar
10 rounds : every rounds 2+2 pull ups + toes to bar
every rounds add 1 reps (3+3) --4+4 etc

barbell conditioning
3 rounds of :
30 deadlift
20 hang power clean
10 push press
Man : 60 Woman : 40 kg

All

None

per chi fa gli assoluti seguire anche la parte di aprea
per gli altri :
Strenght:
push press + push jerk :
5x8 + 4
60% -65% -70%-75%-80% of 1 rm push press
rest90"

Snatch : find 3 rm
then :
10'emom
6-5-4-3-2 hang snatches
start 60% -65% -70%-75%-80%

All

None

20' amrap
10 overhead squats 50/35 kg
30 cal row
15 hspu no abmat
10 high box jump

work with elastic band
8x5 chest to bar tempo 3-2-3 + max effort ring row

All

None

Weightlifting and strength di Aprea (per chi far gli assoluti)

per gli altri:
Emom 14'
odd 2 squat Clean + 2 h squat clean
even 15 strict pull ups

"Chipper" for Time
50 Front squat 50/40kg
40 hspu with ab mat
30 GTOH
20 burpees box jump 60/50
10 cluster
every 2' 6 pistol

Accessory
30" hollow 30" rest
30" arch 30" rest
4 sets

5x20mt handstand
if u don't have handstand walk, works on propedeutical exercises

All

None

weightlifting and strenght di Aprea (solo chi far gli assoluti)

per gli altri:
Emom 14'
odd: 4 Push Jerk 60%+
even: min 6 max 12 hspu with or without ab mat


WOD
27-24-21-18-15-12-9-6-3
PSnatch 50kg
toes to bar

Emom 12'
12/8 cal a.bike

mid-line
30 sit up ghd
1' rest
30" hold hollow plate
1 rest
5 sets

All

None

Seated DB Strict Press 7x8
bench press 5x6

wod1) Amrap 7'
5 pull ups
3 thrusters 50/40kg
5 chest to bar
3 ohs

wod 2) 30/20/10
snatch db
ring dip

rx 30/25 scaled 22,5/17,5


accessory choose on of this
4x30mt farmer carry - rest as needed
or
3x30 front rack walking lungees with barbell choose u the weight

All

None

weightlifting and strenght aprea
(solo chi parteciper agli assoluti)

altri competitors:
Emom 14'
odd: 2 deadlift snatch grips + 2 hsquat snatch
even 4 ring muscle ups
----


Interval - row

40 cal
rest 1'
30 cal
rest 45"
20 cal
rest 30"
10 cal

accessory
choose one of both

Amrap 6'
10 a.swing
10 squat
10 push ups

1' on 1'off
max effort double unders
5 sets

All

None

8' play with handstand walk
rest 1'
8' amrap AFAP
21 cal row
21 pull ups
rest 2'
8' amrap AFAP
15 burpees
15 thruster 60/40 kg
8' amrap AFAP
9 ground to overhead 70/50 kg
9 cal assault bike

All

None

power sn cl grip+p.press+fr squat
40% 4x2+2+2
power clean+jerk
60% 2x3+370% 2x3+375-80% 3x2+2
clean pulls con discesa eccentrica 6"
85% 5x3
back squat 80% 5x3
box jumps5x10
abdominal ghd3x15

All

None

10' emom
odd : 10 pull ups strict weighted
even : max effort assault bike

8' play with handstand walk
rest 1'
8' amrap AFAP
21 cal row
21 pull ups
rest 2'
8' amrap AFAP
15 burpees
15 thruster 60/40 kg
8' amrap AFAP
9 ground to overhead 70/50 kg
9 cal assault bike

All

None

muscle sn+push press b.n.+ohs
40% 4x2+2+2
power snatch
60% 2x370% 2x375-80% 3X2
hang squat clean + jerk
60% 2x3+370% 2x3+375% 3+3
80% 2x2+285% 2x2+2
cl pulls90% 5x3
iperextention(GHD)
with 5kg behind neck5x10


20' emom
1) 5 snatch t&g 60/40kg
2) max effort deficit hspu
3) 40" l-sit
4) 10 russian push ups

All

None

Gymnastic complex
in 12'
10 ring push ups
20 ring row
25 dip sulle parallele

All

None

metcon barbell
in 10' ladder 3 reps every rounds
clean + front + push press
M: 70 kg
W: 50 kg

metcon
work with vest (30' time cap)
3 rounds :
300 mt run
10 strict pull ups
20 wall ball
20 hspu

All

None

Gymnastic complex
3 rounds of :
3+2+1
pull ups +
chest to bar
muscle ups
rest 90"

metcon
20' amrap
100 du
12 pistol squat
3 ring muscle ups
24 box jumps
5 deadlift 90% of 1rm

All

None

Strenght: Aprea
muscle sn+push press b.n.+ohs
40% 4x2+2+2
snatch
60% 2x370% 3 75% 380% 3x3
pw clean+fr squat+jerk
60% 2x2+2+270% 2+2+275% 2+2+2
80% 3x2+2+2
sn pulls90% 4X3
box jumps5x10
push up3x10
ab mat sit up3x20

All

None

muscle clean+p.press+fr squat
40% 4x2+2+2
clean&jerk
60% 2x3+370% 2x3+375% 3+380% 3+385% 3x2+2
lift off(over knee) + low hang cl pull
DEFICIT90% 2x2100% 3x2
back squat
80% 2x385% 390% 3X2

All

None

Amrap 8'
5 push jerk 50/40kg
10 A.swing
15 hspu

Gymnastic:
emom 10:
odd: from 2 to 6 ring muscle ups
even: from 7 to 15 ring dips

All

None

muscle sn+push press b.n.+ohs40% 4x2+2+2
sn pulls+pw snatch60% 2x2+270% 2x2+275% 1+180% 3x1+1
snatch balance+ohs60% 2+270% 2+275% 2+280% 2+285% 3x2+1
roman deadlift% clean50% 3x10

All

None

Rowing Interval
4x400mt
riferimento <1.45 M W <1.55
rest 1:1

3x800mt
riferimento <1.50M W 2.00

All

None

muscle sn+push press b.n.+ohs+barski40% 4x2+1+1+2
snatch
60% 2x370% 2x375% 380% 385% 3X3OR FIND 3RM ????
hang pw clean+fr squat iso rest in hole 3"+jerk60% 2x2+1+270% 2x2+1+275% 2+1+2
80% 3x2+1+2
sn lift off110% 5x3

All

None

Amrap 5'
10 cal a bike
10 burpees later row
rest 2'
Amrap 5'
10 wall ball 9/6kg
10 ttb
rest 2'
Amrap 5'
10 squat clean 50/40kg
30 double unders

gymnastic: 4 sets 1' on 1'off
rope climb