All

None

class team wod

+
bench press
every 90" for 4 rounds
5 reps 65%
Rest 2'
every 90" for 3 rounds
4 reps 70%
Rest 2'
every 90" for 2 rounds
3 reps 75%

All

None

a)deadlift
every 90" for 4 rounds
5 reps 65%
Rest 2'
every 90" for 3 rounds
4 reps 70%
Rest 2'
every 90" for 2 rounds
3 reps 75%

Gymnastic strenght :
tabata hold : dips
alternate bottom position final position
3x5 skin the cat

Snatches Series
muscle 3 x 5 reps @55%
E2Mom x 10 rounds :
start with your 60%
Power Snatch with 3" hold in catch position + Overhead squat
1-2 rnds 5 reps@60%
3-4 rnds 3reps @65%
5-6 rnds 3 reps@70%
7-8 rnds 3 reps @75%
9-10 rnds 3 reps@75%

All

None

a)shoulder press
every 90" for 4 rounds
5 reps 65%
Rest 2'
every 90" for 3 rounds
4 reps 70%
Rest 2'
every 90" for 2 rounds
3 reps 75%

All

None

5 rounds of :
300 mt run
10 box jump
20 affondi walking 2 kb overhead
30 wall ball 9/6 kg

All

None

core strenght :
3 rounds :
25 back extension
25 barbell good morning
10 Toes to bar strict

All

None

series clean
muscle 3 x 5 reps @55%
E2Mom x 10 rounds :
start with your 60%
Power clean with 3" hold in catch position + front squat
1-2 rnds 5 reps@60%
3-4 rnds 3reps @65%
5-6 rnds 3 reps@70%
7-8 rnds 3 reps @70%
9-10 rnds 3 reps@75%

3x10 split snatch one arm with 1 dumbbell + 5 strict press in split
5x15 ghd sit ups + 10+10 kneeling elastic band twist

All

None

20' amrap
15 goblet squat
30 d.u
15 push press 2 kb
60 d.u
15 push ups
90 d.u.

All

None

a)back squat
every 90" for 4 rounds
5 reps 65%
Rest 2'
every 90" for 3 rounds
4 reps 70%
Rest 2'
every 90" for 2 rounds
3 reps 75%

Gymnastic strenght :
Increase only perform unbroken set
strict pull ups + kipping pull ups+ k. chest to bar
2x2+2+1 2x3+3+1 2x4+4+1 2x5+5+1
Rest 2' each set

4x15 flessioni sull'avampiede braccia al muro
3x10+10 andature pliometriche su un piede

8' amrap
30 push ups
30 air squat
15 strict toes to bar
rest 2'
8' amrap
15 ghd sit ups
30 burpees
30 ring row

All

None

Bench Press
6 rounds every 90"
8@65%
10@60%
12@55%
10@65%
12@60%
14@55%

All

None

19.5 ???

Deadlift
every 2' for 5 rounds
3 reps start 70%
increase the weight every round

handstand push ups strict
max ripetizioni strict no abmat
then
8x 40% of your max
rest 90"/120"

Gymnastic strenght :
Increase only perform unbroken set
Kipping + toes to bar + Chest to bar/bar muscle ups
2x1+1+1 2x1+1+2 2x1+1+3 2x1+1+4 etc

All

None

a) Strength
Overhead squat
6 rounds every 90"
8@65%
10@60%
12@55%
10@65%
12@60%
14@55%

b)Strenght
push press
every 2' for 5 rounds
3 reps start 70%
increase the weight every round

c)for time
50 metri handstand walk
60 cal row
50 handstand push ups
40 box jump
300 mt run
40 burpees
50 hang power clean 50/30 kg
60 cal row
50 metri handstand walk

or
5 rnds of 500 mt row
rest 1:2
5 rnds of 1' Assault bike 1' rest

All

None

17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.

All

None

a) Gymnastic strength :
5x5 ball bar muscle up transition
transizione su un bilanciere con il roll dei piedi su una medball
b) 7x 6+6 pistol on the box
rest 90" every round

c) 12' amrap
10 pistol squat
2 rope climb
3 handstand strict
4 deadlift 140/100 kg


d) 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

All

None

Open Workout 19.4
ReDo

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

All

None

Strength
Front squat
6 rounds every 90"
8@65%
10@60%
12@55%
10@65%
12@60%
14@55%

a)back squat
ciclo forza su 3 Reps
every 2' for 5 rounds
3 reps start 70%
increase the weight every round

b)Gymnastic strenght :
Increase only perform unbroken set
Kipping +pull ups + chest to bar
2x1+1+1 2x1+1+2 2x1+1+3 2x1+1+4 etc
Rest 2' each set
c)5 sets of:
5 russian push ups
rest 90"

d) 3 rounds of :
15 push press 70/50 kg
100 du
15 wall ball 9/6 kg

All

None

working on rower
4x300 mt afap
3x400 mt afap
2x500 mt afap

All

None

open 19.4

Snatch complex
3 power snatch + 2 hang squat snatch + 1 overhead squat
Find your max in 14'

Deadlift
6 rounds every 90"
8@65%
10@60%
12@55%
10@65%
12@60%
14@55%

All

None

Rest active
Swim 20'/25'

All

None

Gymnastic strenght
Every 90" for 12'
2 ring strict toes to bar
3 ring muscle up

push press behind neck + snatch balance
6x3+3
Increase the weight every round

4 rnds :
8 deadlift
24 cal row
16 ring dip

Rx (102/80 kg)
Sc 90/70 kg

Core strenght
3 rnds
Split snatch 2 Db 60"
Chinese plank 60"
Russian twist 60"
Rest 1'

All

None

Strenght
Find your max of 7 sets :
3 Power clean
3 Hang squat clean
3 Push jerk
Rest 2' every set

4 rnds of
10 alternate hang squat snatches db 22.5/1 kg
15 devil press
30 pull ups

Gymnastic strenght
Hspu parallelets :
10x3/5 reps
60" double unders
Rest 90"

All

None

test rowing
500 mt
1000 mt

All

None

Strenght
Back squat
6 rounds every 90"
8@65%
10@60%
12@55%
10@65%
12@60%
14@55%

Gymnastic strenght :
Increase only perform unbroken set
Kipping +pull ups
2x1+1 2x1+2 2x1+3 2x1+4
Rest 2' each set
3/4 sets of:
Complex of push ups + dips on parallelets
12+ 12
Rest 2'

Repeat 19.3
or
21-15-9
thruster
burpees over barbell
chest to bar

Rx : 50 /35 kg
Scaled 40/25 kg
scaled pull ups

All

None

every 90" for 15'
Max effort pull ups strict + max effort of kipping pull ups




Strength
deadlift
8 @70%
6 @75%
6 @77%
4 @83%
max effort @70%
rest 2' every rounds

team of 2
3 rounds of :
600 mt row
30 burpees over rower
20 deadlift 120/80 kg
10 bar muscle ups

All

None

19.3

All

None

19.3

every 90" for 15'
Max effort pull ups strict + max effort of kipping pull ups
Strength
deadlift
8 @70%
6 @75%
6 @77%
4 @83%
max effort @70%
rest 2' every rounds

All

None

rest

All

None

Strength
push press
8 @70%
6 @75%
6 @77%
4 @83%
max effort @70%
rest 2' every rounds

choose one of this 3 option
a)
10 ' emom
odd : 15/20 diamond push ups
even : 15 American swings 32/24 kg
b)
5 intervalli with 45" max effort -15" rest
cal rower
5 intervalli with 45" max effort -15" rest
Assault bike
5 intervalli with 45" max effort -15" rest
double unders
c)
100 toes to bar for time(15' tc)
every time you drop 13 wall ball

All

the hells

Strength
push press
8 @70%
6 @75%
6 @77%
4 @83%
max effort @70%
rest 2' every rounds

choose one of this 3 option
a)
10 ' emom
odd : 15/20 diamond push ups
even : 15 American swings 32/24 kg
b)
5 intervalli with 45" max effort -15" rest
cal rower
5 intervalli with 45" max effort -15" rest
Assault bike
5 intervalli with 45" max effort -15" rest
double unders
c)
100 toes to bar for time(15' tc)
every time you drop 13 wall ball

All

None

Strenght
complex 7 round every 2'
3 Power Snatches
3 Hang squat Snatches
3 Overhead squat
increase till 70% of your 1 Rm

Gymnastic
every 1' for 15'
1' 6 hspu with deficit + 10 box jump
2' 5 ring muscle ups + max effort burpees
3' rest

in 22' amrap of :
12 walking lunges 1 kb overhead (6 dx-6 Sn) 32-24 kg
10 chest to bar
40 mt handstand walk

All

None

19.2
or
in 10' amrap
100 double unders
20 thruster 43/30 kg
30 ghd sit ups

every 90" for 15'
Max effort hspu strict + max effort hspu

Strength
back squat
8 @70%
6 @75%
6 @77%
4 @83%
max effort @70%
rest 2' every rounds

All

None

open workout

19.2