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------COMUNICATO UFFICIALE-----
DA OGGI IL WORKOUT OF DAY LO TROVERAI CLICCANDO
SUL PULSANTE(WODS) CHE TROVERAI A DESTRA NELLA HOME PAGE



Wod

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Warm up
The coach can choose
BENCHMARK
“GRACE”
30 CLEAN&JERKS 60/40KG.
Met-Con
3 Rds
5 Muscle Ups
15 Thrusters 402.5/30kg.
50 Double Unders
Cool down: Stretching




Wod

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Warm up
The coach can choose
OLY
Split Jerk Speed/Tech Work
5.5.5.5. weight light
Met-Con
AMRAP 8’
20 KB Snatch (10 per side) 15/10kg.
15 Box Jumps 75/60cm.
10 HSPU deficit plates 20/10kg.
Cool down: Stretching




Wod

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Warm up
The coach can choose
Skill:  15'min
4x10 Snatch Balance empty bar
Met-con
"Nancy"
5 Rounds for time of:
400m run
15 Overhead Squats 95/65
cool down: stretching




Wod

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Warm up
The coach can choose
Strength
5RDS
3 S.Press + 3 Push Press + 3 Push Jerk
Use 70/80% 1RM P.press
Interval training
3RDS (4' work)
5 Squat Snatch 50/35kg.
10 bar facing burpees
30 Double Unders
2’ rest
Cool down: Stretching




Wod

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OPEN WOD 14.3
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

Equipment
• One Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Box that is the appropriate height for your division

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
Men: 61, 84, 102, 125, 143, 166 kg
Women: 43, 61, 70, 84, 93, 102 kg
Masters Men 55+: 43, 61, 84, 102, 125, 143 kg
Master Women 55+: 29, 43, 52, 61, 70, 84 kg



Wod

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Warm up
The coach can choose
Strength
Front squat 4×5 @75% 1RM  2" pause in botton
Skill
Superset 8L/8R Bulgarian Split Squat
Met-con
For time
1>10 Reps
Front squat 60/40kg.
TTB
Cash out 400mt. Corsa




Wod

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Warm up
The coach can choose
Met-Con
Buy in
100 D.U.
40-30-20-10
Wallballs 9/6KG.
Pull Ups
Cash out
100 D.U.




Wod

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Warm up
The coach can choose
Met-con
For Time - Cap Time 17' minutes
50 Cal Row
40 Box Jump Overs
30 Wall Ball Shots
20 American Kettlebell Swings
10 Bar Muscle Ups -------TIE BREAK
20 American Kettlebell Swings
30 Wall Ball Shots
40 Box Jump Overs
50 Cal Row

VARIATIONS:

Rx'd: (Ages 22-34)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 32 Kg

Women use
Box 50cm
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 24 Kg
------------------------
Master +35: (Ages 34-39)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 32 Kg

Women use
Box 50cm
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 24 Kg

------------------------
Master +40: (Ages 40-44)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 32 Kg

Women use
Box 50cm
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 24 Kg
Chest to Bar Pullups

------------------------

Young: (Ages 18-21)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 32 Kg

Women use
Box 50cm
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 24 Kg
Chest to Bar Pullups

------------------------

Master +45: (Ages 45-49)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 24 Kg
Chest to Bar Pull-ups

Women use
Box 50cm
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 16 Kg
Pull-ups
------------------------
Master +50:

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 24 Kg
Chest to Bar Pull-ups
------------------------
Teenagers: (Ages 14-17)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Russian Kettlebell Swing 24 Kg
Pull-ups

Women use
Box 50cm - Step ups is ammitted
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 16 Kg
Pull-ups
------------------------
Scaled:

Men use
Box 60cm - Step ups is ammitted
Med Ball 9 Kg - Targhet 3,05 mt
American Kettlebell Swings 24 Kg
Pull-ups

Women use
Box 50cm - Step ups is ammitted
Med Ball 6 Kg - Targhet 3,05 mt
Russian Kettlebell Swings 16 Kg
Jumping Pull-ups

SCORE:
Final Time
1" second penalty to every reps not performed




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
Power Clean&Push Jerk
5.5.5.5.5. 75/85% 1RM
Split  Jerk start blocks
3.3.3.(choose weigth)
Core : 4x15 GHD Iperextention




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