Workout of the Day

Program A (INSIDE BOX)

CINDY

20′ amrap

5 Pull Up

10 Push Up

15 Squat

Program B (OUTSIDE BOX)

5 Rounds of

500m ROW

10 HSPU

10 Step Up over with one dumbbell

TC 18′

Program A (OUTSIDE BOX)

GMW

5 rounds of

6 HSPU strict/ Propedeutica su Box

350m run

12 SDHP with KETT 24/16kg

TC 15′

Program B (INSIDE BOX)

Amrap 15′

10 Hang Power Clean 50-40/35-25kg

15 Twist Cruch Alla sbarra

10 SandBag Stone

15 Tuck Up

Program A (INSIDE BOX)

Amrap 12′

10 Burp Lateral bar

5 Squat Clean 50/35kg

10 DL 50/35kg

Program B (OUTSIDE BOX)

6 rounds of

10 Dumb. OH lunge 1 arm DX

8 Dumb, Cluster 1 arm DX

10 Dumb, OH lunge 1 arm SX

8 Dumb. Cluster 1 arm SX

TC 12′

Program A

5 rounds of:

20 CAL ROW

250m run

TC 15′

Program B

Amrap 15′

21 WB

35 DU/60 SU

9 Burp

Program A

6 Rounds of:

6 Hang Power Snatch 40/25kg

24 DU

12 Pull Up/18 Ring Row

TC 14′

Program B

20 18 16 14 12 10

Cal row & Devil press one arm

TC 14′

Program A

7 Rounds of

5 Push Up Hand release

10 Pistol Alt

15 BJ

TC 15′

Program B

Amrap 15′

8 TTB

16 Cal Bike

Program A

12′ Amrap

4 HPC M 40 – 50 / W 25 – 35kg

8 FS

Program B

6 Rounds of (TC 12′)

12 ASW M 24 – 32 / W 12 – 16kg

6 STOH 1 arm DX Kett/Dumb

12 Box Jump

6 STOH 1 arm SX Kett/Dumb

BEGINNERS

10 rounds of:

5 TTB

7 burp

9 BJ

12 Squat

———–

INTERMEDIATE

9' amrap

7 Hspu

14 cal Row

rest 2'

9' amrap

8 Pistol

12 cal bike

BEGINNERS

Amrap 20' (all with kett)

(kett 24/16kg)

4 ASW

8 DL

12 Goblet squat

8 PP 

4 Asw

rest 1' each rounds 

————–

INTERMEDIATE

TC 8'

27 21 15 9

WB & BJ

———

rest 2'

——–

TC 8'

21 15 9 6

FS from Groud 50/30kg & TTB

TEAM WOD

Amrap 30'

I GO YOU GO

5 STOH with 2 Dumbbell

10 ASW

5 BS 60/40kg From Rack

10 V-Up