WOD

AMRAP 8
12 D.snacth
8 BJ
each 2 runds 12 Sit up with Dumb
——
21 15 9
WB + cal Bike + Pull up
——
HYROX
25′ amrap
25 cal row
200m run
25 cal ski erg
200m run
25 wb
200m run

EMOM 12
ODD 3 DL a 72%
EVEN 4 Hang dumb p.clean 2 manubri + 4 hspu
——-
5 rounds of
30 DU
20 Cal Ski erg / 15 Cal Ski erg
10 Pudh up
TC 12

FOR TIME
TC 20′
b.in 800m Run
10 x
4 devil press 1 arm
6 Pistol/Squat
each 2 round 3 bmu/4ctb
c.out 800m run
——-
HYROX
10x
10 Burp Broad ump
10m Sleed Push
10 Lunge
each 2 round 300m run

EMOM 12
ODD 4 FS a 70%
EVEN 6 ASW + 4 Burp + 2 ttb
——
AMRAP 12
15 / 12 cal row
4 ww
8 Lunge 2 manubri

10 RFT
6 Hang Dumb Snatch alt
3 BP
1 rope Climb
each 2 rounds 12 V-up

Amrap 25′
12 DL 100/55kg da dividere
12 burp lateral sincro 1 bilanciere
12 OH Lunge with Bumper sincro
12 TTB da dividere

10 RFT
2 FS a 75% + 4 sp 2 manubri
tc 12′
—–
10 RFT
2 WW + 4 Strict pull up/2 w
TC 12′
——
2500m row
TC 10′ M/12’W

TEAM WOD 3 persone
31 Amrap
Atleta A max cal bike fino a che non è stato fatto 1 round da atleta B e C in:
12 wb
9 PC 60/35kg
6 BMU da dividere/jumping BMU

Amrap 12′
4 HSPU + 8 asw + 12 Step Up with kett
———–
For Time TC 12′
20 devil press 1 arm
30 BJ over
20 TTB
30 FS 1 arm 15 +15 front rack

Emom 8′
Odd 3 Hang Power Snatch a 50% + 6 burp lateral
Even 6 Thruster stesso carico + 3 pull up/ctb
—–
Amrap 8′
4 stone + 8 Bj over + 12 Sit up
—-
For Time TC 8′
21 15 9
Cal row + Lunge 2 manubri

Amrap 15′
400m run
1 round DT
4 WW
——–
Amrap 15′
12 Dumb Thrusters 1 arm 6+6
50 Montain Climber
25 Sit Up

10 rounds of
I go You go each rounds
2 BP
4 step up dumb front rack
2 sand bag
8 cal ski erg

TEAM WOD SANTO STEFANO
WOD 1
Amrap 20′
60 Cal bike da diviere
60 BMU da dividere/CTB/Pull up
60 D.snatch da dividere
——
rest 5′
——
WOD 2
Amrap 20′
60 cal row da dividere
60 Hspu da dividere
60 FS from ground 50/30kg da dividere

24′ amrap
24 Dumb. HCJ 1 arm da dividere
12 DL da dividere 100/55kg
25 BJ da dividere

10x 1 BS a 78% + 2 Strict pul up
TC 12′
——–
Chipper
TC 12′
50 wb
40 cal row/30 w
30 HPS 35/25kg
40 cal row/30 w
50 wb
——–
HYROX
2 rounds of
1000m row
500m run
30 burp broad jump
500m run
1000m ski erg
TC 40′

Amrap 12′
5 Hang Squat Clean 50/35kg
7 TTB/9 Kte
9 STOH
——–
Amrap 12′
9 cal Bike
7 ASW 24/16kg- 20/12kg
5 Burp

8 rounds of:
3 hspu
6 renegade Push up 2 manubri
9 fs 50/35kg
12 cal bike

CHRISTMAS DAY
TEAM WOD 3 persone
25′ amrap
Atleta A 25 cal row
N.B. (se termina prima aspetta che finiscono i due raound)
Atleta B e C :
2 rounds of:
– 12 HPS da dividere 40/25 kg
– 25 WB da dividere

Amrap 12′
3 BP
6 Thruster 1 arm 3+3
9 Pull up
—–
Amrap 12′
9 cal row
6 oh lunge
3 bj over
—–
Hyrox:
10x
200m ski erg
20 wb
10m sleed pull
10 lunge with sandbag
each 2 rounds 300m run

Emom 8′
3 BS a 80% rest time ww
—-
Emom 8′
3 Strict Pull Up rest time Asw 24/16kg
—-
Emom 8′
3 PJ 2 manubri rest time DU

TEAM WOD
60 Devil Press 1 arm da dividere
80 cal bike da dividere
40 PC 60/35 kg da dividere
60 cal bike da dividre
each change 10 squat sincro
—–
Hyrox:
25′ amrap
20m sleed push
20 cal row
15 m farmer carry 2 kettlebell
40 cal row
10 burp target
20 cal row

21 18 15 12 9 6
WB
Cal Ski erg
BJ
Tc 15′
—-
6 9 12 15 18 21
hcj 40/25kg
Cal row
Sit up
Tc 15′
—–
Hyrox:
25′ amrap
20 wb
200m run
15 burp broad jump
400m run
10 lunge with sand bag
200m run

3 Rounds of
Amrap 3′
4 DL
6 Burp Lateral bar
4 TTB
rest 1′ each rounds
——
3 Rounds of
Amrap 3′
4 H.d.Snatch alt
6 FS 1 arm
4 Push Up
rest 1′ each rounds

10x
3 bp
4 stone
5 pull up
6 fs with stone

Team wod

B in 800m run

2 rounds of

50 hpc da dividere 50/30kg

80 cal row da dividere

50 hd snatch sincro 1 arm

80 wb 1 mirino

C.out 800m run

Tc 35

For time

15 12 9 6 3

Asw

Hspu

Each 2 rounds 30 du

Tc 10

——-

Amrap 10’

12 cal ski erg

6 Devil press

Each 2 rounds 12 sit up

——

Hyrox

10x

10 lunge 2 manubri

10 cal row

10 m sleed push

10 cal ski erg

Tc 40’

Emom 15’

1’ Thruster 2 manubri

1’ strict pull up

1’ ghd

———-

Emom 15’

1’ hps

1’ rope climb

1’ russian twist

Emom 12

Odd 3 dl a 75%

Even 15 wb

——

Amrap 12

15 cal row

12 step up 1 arm front rack

6 Devil press 1 arm

——-

Hyrox

3 rft

500 m ski erg

40 wb

300m run

20 burp

10 m sleed pull

Tc 30’

Ladder 12′
2…4…6.. ecc
Burp + D.snatch alt + lunge no weight
Amrap 12′
6 stoh 40/25kg
5 pull up
4 fs

————-

Hyrox
25′ amrap
250m row
20m farmer carry kett
200m run
25 burp

TEAM WOD A 3
– atleta a e B lavorano nella routine
– atleta C calorie di bike

i cambi possono essere fatti come uno vuole ma deve essere chiuso il round della routine completo per il cambio

lo score è: max rounds + max cal bike

A + B routine:
8 CS a 70% da dividere
16 TTB da dividere
each 2 round 8 bj over

C cal bike contemporaneamente

Da 1 a 8
Bp 70%
Strict Pull up
Squat Clean 65%

TEAM WOD
4 rft
8 PS a testa
24 cal row da dividere
12 bj over a testa
24 fs da dividere
TC 20′

15 12 9 6 3
TTB + OH lunge with bumper + Stoh
TC 12′
——

Amrap 12′
3 bmu + 6 d.snatch + 9 bike

——

Hyrox
4x
2′ sleed pull
1′ rest
2′ ski erg
1′ rest
2′ wb
1′ rest

6×3 DL a 80% + 6 hspu
1′ rest each round
TC 12′

——

Amrap 12′
6 pc + 12 push up
each 2 rounds 12 pistol

Team Wod
30 Amrap
20 pull up da dividere
30 Thrusters da dividere 35/25 kg
20 TTB da dividere
30 HPS da dividere

——

Hyrox
4x
2′ sleed push
1′ rest
2′ row
1′ rest
2′ lunge sand bag
1′ rest

21 15 9
ASW + Pull Up + Bj
TC 10′
——

9 15 21
cal row + wb + Devil Press 1 arm
TC 10′

——

Hyrox
3x
400m run
30wb
800m row
30 burp
400m run
rest 1′ each round
TC 35′

6x 2 BS 78% 15 cal bike
TC 10
——

Amrap 10′
12 HCJ + 35 du + 8 burp

——

1600 m run
TC 10′
‘

6 rounds rest 1/1
Lactacid Work
8 cal bike
6 burp target
4 ps 30/20kg
6 burp target
8 cal bike
tc 2:30 each rounds

Team Wod
Amrap 25′
20 hcj 1 arm sincro a 3
45 cal row da dividere
30 squat sincro a 3
20 hps 40/20kg da dividere
30 push up sincro a 3

Amrap 12′
5 Stone + 7 stoh 2 manubri
each 2 rounds 12 sit up

Amrap 12′
4 bp + 3 strict pull up
each 2 rounds 12 GHD
——–
Hyrox
10 rft
10 m sleed pull
10 burp target
10 m lunge with sandbag
10 wb
each 2 round 200m run

ladder
2..4…6..
DL + Hspu

——-

Ladder 10′
2..4…6
Thruster + Bmu

——-
2 k Ski erg
TC 10′

21 18 15 12 9
wb + bike
tc 10′

4 6 8 10 12 14
devil press 1 arm + lunge front rack
tc 10′

—————-
Hyrox:
5 rft:
30 cal row
20 cal ski erg
10 m sleed push

5RFT
6 PC + 8 Burp + 10 TTB
5 RFT
12 ASW + 50 DU + 4 ww
——
Hyrox:
30’amrap:
300m run
30 wb
300m run
30 burp broad jump
300m run
30 m lunge 2 manubri 15kg/22,5

Amrap 8′
8 bj + 12 hang d,s,

Amrap 8′
6 Pull Up + 8 Fs

2km Row
Tc 8′

10 rft:
3 ww
6 d.snatch alt
12 pistol/squat
each 2 rounds 9 stho 50/35kg

TEAM WOD
6 rounds of:
6 hcs 60/35kg da dividere
6 bar muscle upda dividere
ogni 2 rounds
400m run

3 rounds of:
6 snatch squat o ps
12 ctb/pull up
18 bj over
———–
Hyrox
5 rounds of:
400m run
80 m farmer carry 2 Kettlebell
20 m sleed push
rest 1′ each rounds

12′ emom
ODD 5 DL + 7 Hspu
EVEN 6 Devil press 1 arm + 6 roll up

100 asw for time
every drop:
7 thruster 40/30kg
————
Hyrox
30′ amrap
500m run insieme
500m ski erg da dividere
50 wb da dividere
50 m sled pull da dividere

3 Rounds for time
6 hps 50/35kg
12 cal bike
18 wb
TC 12′
————
Hyrox
8 rounds of:
2′ on 1′ off:
15 m lunge
15 m burp broad jump
rest time max cal row

Amrap 15′
12 cal ski erg
8 t2b
12 cal row
8 burp

8x
10 cal bike
4 ww
10 d.snatch alt
4 squat with stone

TEAM WOD:
2000m row da dividere
100bj da dividere
80 lunge no weight da dividere
60 pull up da dividere
80 hspu da dividere
100 squat da dividere
2000m ski erg
TC 35′

10 rounds of
5 dl
4 hpc
3 stoh
50/30kg
—————
Hyrox:
5x
10m sleed pull
15 burp b.jump
20 wb
300m ski erg

5 rounds of
each 2emom:
15 thruster
15 push up
remaning time rest

Amrap 12′
8 ttb
12 cal bike
16 hang cj 1 arm 8+8
————–
Hyrox
25’amrap
300m run
20m transport
20m sleed push
30 cal row

5 Rounds of
12/10 cal row
8 devil press alt
12 wb 9/6kg
————–
Hyrox
3x
400m run
20 burp b.jump
400m row
20 wb
400m ski erg

‘

20′ amrap
5 burp
7 pull up
9 squat

‘

10 round
4 TTB
6 devil prees 1 arm 22,5 kg / 15 kg
each 2 rounds 4 hspu

‘

For time
3 round
500 m row da dividere
20 pc 50/30kg
1000 m bike da dividere
20 thruster same weight

‘

Emom 20 ‘
1′ 12 / 9 ski erg
1′ 10 stoh 50 / 35 kg
1′ 15/12 ghd
1′ 9 FS 2 dumb

———————-

HYROX:
for time

800m run
50 wb
800 m row
50 burp broad jump
800 m ski erg
50 strict pull up
800m run
‘

5 round
20 du/ 40 su
6 burpeee box jump
3 bar muscle up / 5 ctb / 7 pull up
6 bj over
20 du/ 40 su
Rest 1 / 1
tc 2:30 each rounds
‘

Amrap 15′
5 deadlift
10 wall ball

Every 2 round 8 Lunge with stone

———————–

Hyrox

Team workout

For time
2 round of:
100 m lunge with sandbag I go you go
500 m run
50 m sled pull i go you go
500 m run
100 m transpost with 2 kb 24 kg / 16 kg

LADDER 10′

4 H. p snatch 40 / 30 kg
1 wall walk

+ 1 wall walk every round

———————–

Hyrox

For time:
3 round
400 m run
20 m sled push up
400 m row
20 wall ball
400 m ski erg
20 m burpees broad jump

T.c. 30 ‘

TC 12′

6 round
3 rounds of A
3 rounds of B
Alterna A / B
Ogni 90 ” – Rest 30 “
A ) 15 / 12 Cal row +rest time max rep t2b
B) 12 / 9 cal ass bike + Rest time max rep db single arm hang clean and jerk

TEAM WOD

25′ Amrap
20 Push Up da dividere
40 cal bike da dividere
20 DL da dividere

TEAM WOD

A SORPRESA !!!!

HALLOWEEN WOD

31′ amrap
31 ttb da dividere
10 clean squat da dividere
25 cal row da dividere
each 2 rounds 20 STOH same weight of CS
(potrai scegliere tu il carico da utilizzare ma lo score è il totale ripetute per il peso utilizzato)

——-

HYROX

25′ amrap
400 m run
30 burp target
500m row
30 wb
400m run
3 rope climb
500m row

10 rounds of’

3 HSPU
6 Bj over
3 bmu / pull up strict
6 Air Squat

LADDER 10′

2..4..6..8 ecc
TTB
Thrusters 1 arm with dumb

——-

HYROX

25′ amrap
40 burp broad jump
30 step up with sandbag
20 m sleed push
each 2 rounds 300m ski erg

5 RFT

12/9 pull up
12/9 cal bike
12 HDS 6 for arm

——-

HYROX

3 Rounds of:
500m row
30 wb
300m run
30 lunge with sandbag
500m ski erg

Amrap 15′

9 Cal row
8 BJ
7 Sit up
6 Burp

10 ROUNDS FOR TIME

7 Push Up
6 D.Snatch Alt
5 PC 50/30kg
4 v-up
each 2 rounds 8 DL 2 kett. 32/24 kg

AMRAP 25′

60 Hspu to divide
400m run together
30 strict pull up to divide
400m run together
60 pistol to divide/air squat
400m run

E2EMOM 16′

9 cal ass bike
6 ctb/pullup/3 bmu
3 thruster 50/35Kg

For time

Da dividere come volete
20 wall walk
60 step up over 1 manubrio front rack
100 wall ball
T.c. 14′

6 Round

12 lounge
9 ttb
Every 2 round
1 complex snatch:
3 power snatch 50/30Kg
2 hang power snatch
1 ohs
T.c. 10′

3 Round

3 sandbag clean
6 burpees over sandbag
9/6 cal ski erg
6 burpees over sandbag
3 sandbag clean
Rest 1/1
T.c. max 2’30”

16′ Emom

Odd:
10/8 box jump over rest time max cal row
Even:
10/8 pull up rest time du/su

10 Round

4/2 strict pull up
3 db stoh
2 dl 100/55Kg
Each 2 rounds 15 cal row

TEAM WOD

Amrap 25′

50 Wb da dividere
50 DU a testa
50 Hps 30/20Kg da dividere
50 Cal Bike da dividere

EMOM 15’
1’ Hspu
1’ bmu
1’ Ski erg