At Home WoD

15 gennaio

WOD

BARBELL
10 ROUNDS

25 du / su
15 deadlift
5 burpee

BODYWEIGHT
10 ROUNDS

25 du / su
10 diamond push up
5 burpee


KETTLEBELL/DUMBBELL
10 ROUNDS

25 du / su
15 american swing
5 burpee

14 gennaio

STRENGTH

SIT UP CIRCUIT

10 – 8 – 6 – 4
hollow rock
V sit up (straight legs)
V sit up (bent legs)
hollow position (sec.)
seal walk (meters)

WOD

BARBELL
5 ROUNDS

20 sit up
40 mountain climb
10 thruster
10 burpee over the bar

BODYWEIGHT
5 ROUNDS

20 sit up
40 mountain climb
15 jump squat
10 burpee

KETTLEBELL/DUMBBELL
5 ROUNDS

20 sit up
40 mountain climb
10 thruster (5+5)
10 burpee over the kb/db

13 gennaio

STRENGTH

BARBELL

6 x KAMAJI COMPLEX

1 deadlift
1 hang squat clean
1 squat clean
1 push jerk

90″ rest

KETTLEBELL/DUMBBELL

TABATA shouder to over head
20″ work/10″ off

change arm every round

NO EQUIPMENT

TABATA hollow position
20″ work/10″ off

WOD

5 ROUNDS

8 hand stand push up
10 pistol squat
30 du / 60 su

12 gennaio

STRENGTH

BARBELL

6 ROUNDS

3 push press
+
2 push jerk

90″ rest

KETTLEBELL/DUMBBELL

6 ROUNDS

8+8 db/kb row
+
6+6 db/kb curl

90″ rest

NO EQUIPMENT

6 ROUNDS

6 back extension
6″ arch position
6+6 alternating leg kick

2′ rest

WOD

BARBELL
for time

12 – 9 – 6
power snatch
push up
air squat (box jump)

NO REST

9 – 6 – 3
squat snatch
push up

BODYWEIGHT
for time

12 – 9 – 6
push up
air squat
sit up
every round 6 hand stand push up

NO REST

9 – 6 – 3
push up
air squat
V- sit up
every round 2 wall climb


KETTLEBELL/DUMBBELL
for time

8+8 6+6 4+4
snatch
12 – 9 – 6
push up
air squat (box jump)

NO REST

5+5 4+4 3+3
squat snatch
9 – 6 – 3
push up

11 gennaio

STRENGTH

BARBELL

OVER HEAD SQUAT

8 x 4

90″ rest

KETTLEBELL/DUMBBELL

OVER HEAD SQUAT
both arms

8×4
2″ pause in bottom position

90″ rest

NO EQUIPMENT

JUMP SQUAT
2″ pause in bottom position

8 x 10

2′ rest

WOD

BARBELL
3 x 3′ amrap

A1
buy in 50 du/su
in remainng time amrap of
8 clean & jerk
10 burpee

REST 1′

A2
buy in 50 du/su
in remaining time amrap of
6 power snatch
10 burpee

REST 1′

A3
buy in 50 du/su
in remaining time amrap of
12 deadlift
10 burpee

KETTLEBELL/DUMBBELL
3 x 3′ amrap

A1
buy in 50 du/su
in remainng time amrap of
6+6 clean & jerk
10 burpee

REST 1′

A2
buy in 50 du/su
in remaining time amrap of
4+4 power snatch
10 burpee

REST 1′

A3
buy in 50 du/su
in remaining time amrap of
12 american swing
10 burpee


BODYWEIGHT
3 x 3′ amrap

A1
buy in 50 du/su
in remainng time amrap of
10 push up
10 burpee

REST 1′

A2
buy in 50 du/su
in remaining time amrap of
12 air squat
10 burpee

REST 1′

A3
buy in 50 du/su
in remaining time amrap of
12 sit up
10 burpee

8 gennaio

STRENGTH

BARBELL

HANG POWER CLEAN REBOUNCE

12 x 6

30″ rest

KETTLEBELL/DUMBBELL

BUMBBELL 10 ROUNDS
6+6 curl

KETTLEBELL 10 ROUNDS
25 russian swing unbroken

1′ rest between

NO EQUIPMENT

PISTOL SQUAT WITH PAUSE

6 x 15″+15″ pause

1′ rest between

WOD

BARBELL
10 – 20 – 30 – 40

wall ball (clean&jerk 5 – 10 – 15 – 20)
push up
speed rope x2

BODYWEIGHT
10 – 20 – 30 – 40

explosive jump squat
push up
speed rope x2

KETTLEBELL/DUMBBELL
10 – 20 – 30 – 40

shoulder to over head
db/kb snatch
speed rope x2

7 gennaio

STRENGTH

SIT UP CIRCUIT

6 ROUNDS

20″ plank on left arm
20″ plank on right arm
20 plank straight arms
20″ plank on left leg
20″ plank on right leg
20″ plank straight arms

60″ rest between rounds

WOD

BARBELL
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

power snatch
over head squat
every round 15 du (30 su)

BODYWEIGHT
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

wall push up
V-sit up
every round 15 du (30 su)

KETTLEBELL/DUMBBELL
for time

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
kb/db snatch
1 – 2 – 3 – 4 – 5 – 7 – 8 – 9 – 10
over head squat
every round 15 du (30 su)

6 gennaio

STRENGTH

BARBELL

STRICT PRESS

6 x 4 to 6
(min. 4 max 6)

KETTLEBELL/DUMBBELL

STRICT PRESS

6 x 4+4 to 8
(min. 4 max 8)

NO EQUIPMENT

STRICT HAND STAND PUSH UP

6 x max rep

WOD

BARBELL/KETTLEBELL/DUMBBELL
11 – 22 – 33 – 22 – 11

du (x2 su)
thruster
burpee

BODYWEIGHT
11 – 22 – 33 – 22 – 11

du (x2 su)
jump squat
every round
5 wall climb

5 gennaio

STRENGTH

BARBELL

OVER HEAD SQUAT

8×4
(2″ pause in bottom position)

KETTLEBELL/DUMBBELL

OVER HEAD SQUAT

8×6+6

NO EQUIPMENT

SQUAT STRAIGHT ARMS

8×10

WOD

BARBELL
8 rounds

10 pull up (10 table row)
8 power clean
6 front squat

BODYWEIGHT
8 rounds

10 pull up (10 table row)
8 hand stand push up
6+6 pistol squat

KETTLEBELL/DUMBBELL
8 rounds

10 pull up (10 table row)
6+6 clean
8 goblet squat

4 gennaio

STRENGTH

BARBELL

FLOOR PRESS

8 x 8 to 12
(min. 8 max 12)

KETTLEBELL/DUMBBELL

FLOOR PRESS

8 x 8+8

NO EQUIPMENT

WEIGHTED PUSH UP

8 x 4 to 8
(min. 4 max 8)

WOD

FOR TIME

50 V-sit up
50 box jump (jump squat)
50 push up hands release
50 burpee

1 gennaio

STRENGTH

SIT UP CIRCUIT

5 round

25 sit up
20″ hollow hold position
10+10 plank side rise + twist
10 v sit up
5 russian up

2′ rest between

WOD

FOR TIME

100 burpee

every minute 6 air squat

31 dicembre

STRENGTH

BARBELL

10 ROUNDS

6 push jerk

KETTLEBELL/DUMBBELL

10 ROUNDS

5+5 push jerk

NO EQUIPMENT

10 ROUNDS

3 to 6 deficit hand stand push up

WOD

BARBELL
for time

25 – 20 – 15 – 10 – 5
power clean
50 – 40 – 30 – 20 – 10
du/su(x2)
25 – 20 – 15 – 10 – 5
front squat

BODYWEIGHT
for time

25 – 20 – 15 – 10 – 5
push up
50 – 40 – 30 – 20 – 10
du/su(x2)
25 – 20 – 15 – 10 – 5
air squat

KETTLEBELL/DUMBBELL
6 rounds

25 – 20 – 15 – 10 – 5
american swing
50 – 40 – 30 – 20 – 10
du/su(x2)
25 – 20 – 15 – 10 – 5
goblet squat