

Workout of the Day
CROSSFIT 2 rnd 5 dlsg 5 power snatch 3 snatch balance 3 squat snatch 10 lunges 10 swing bar 10 knees psuh up every 1'30'' x 9' ( 6 set ) 1 snatch lift-off + 1 squat snatch + 1 sancth balance........................... 5 rnd ft 10 pull up / loop band pull up / ring row 8 power snatch @ 50 / 35 - @ 40 / 25 - @ 30 / 20 10 push ................................... CALISTHENICS tabata core
h.p. + v-up t2b strict 8 x 3 rest 30'' skill human flag rest 30'' 3 x 20'' tenuta frontal


Workout of the Day
CROSSFIT 2 rnd 50 s.u. 30'' h.p. 10 swing bar 10 ball thruster amrap 20' 200 m run 5 t2b / kte / ktc 10 wall ball ( ogni round ......................... "accessory" emom 8' 8 romanian deadlift ............. CALISTHENICS hollow position + oscillazioni
45'' + 15 x 4 rec 25'' superman + iperex 30'' + 10 x 3 rest 25'' skill back lever rest 20'' tuck 3 x 20'' adv tuck............ emom 10' 4 pull up ............ emom 10' 4 reverse pull ...... " IL RESTO DEI WOD LI PUOI TRO


Workout of the day
CROSSFIT 2 rnd 30 mountain climber 10 push up 8 gtoh bumper plates @ 10 / 2.5 6 db snatch 6 clean ball team of 2 2 rnd 50 calorie 50 db snatch..................... then, 3 rnd 100 d.u. / 200 s.u. 50 gtoh........... CALISTHENICS l-sit 20'' x 4 rest 20''
ktc parallele 10 x 4 rest 30''
iperex 10 x 4 rest 20'' skill planche rest 20'' 3 x 20'' frog stand 3 x 20'' speudo
3 x 6 pseudo........................... mu / pull up 4 x 6 bulgarian dip / dip one bar 4 x 6 r


Workout of the Day
CROSSFIT 2 rnd 50 s.u. 30'' h.p. 2 x power clean + 2 x front squat + 2 x push press + 2 x split jerk 10 ball thruster 10 deadlift 10 knees push up to find 1 rm complex : every 1'30'' x 9' ( 6 set ) 1 x power clean + 1 x front squat............ rest 5' amrap 15' 200 m run 11 wall ball 9 ring............ " accessory " french press db 3 x 8 rest 30'' CALISTHENICS h.p 30'' + 10 x oscillazioni + h.p. 15'' x 2
hp gambe larghe + 10 x oscillazioni + hp gambe larghe x 2 rest 20''
d


Workout of the Day
CROSSFIT 2 rnd 30 j.j. 10 squat 10 knees push up 10 swing bar 10 spers 5 power clean 5 power snatch 5 bar row for time 100 d.u. / 200 s.u. 90 air squat 80 sit up 70 push up / knees push up 60 box jump / steps 50 pull up / loop................. CALISTHENICS 4 x 1' x h.p. rest 20''
3 x 8 t2b strict rest 30''
4 x 30'' superman rest 20'' skill front lever rest 20'' 3 x 20'' tuck
3 x 20'' one leg...... round 1
30 x pull up
30 x dip
40 x...... round 2


WOD
CROSSFIT coach claudio ciolli warm up
3 rnd nft
20 du / 40 su
10 dl @20/15
10 push up
10 strict t2b
10 air squat for time
100 dl @80/60 every time you break up the dl, do a full rnd of Cindy 5 pull up
10 push up
15 air squat 21-15-9
ghd sit up / weighted sit up
calories
dip bar IL WOD CONTINUA AL BOX... CALISTHENICS coach claudio ciolli 45'' x h.p. + 10 x v-up x 4 superman + iperex 30'' + 15 x 4 rest 30'' skill handstand rest 1' pancia al muro 20'' x 3 schiena a


WOD
CROSSFIT coach claudio ciolli warm up
3 rnd nft
200 m run
10 bs @20/15
10 push jerk
10 snatch
20'' hs back squat rest 1'
6-6 @70%
4-4 @80% push jerk rest 1'
4-4 @80%
2-2 @90% for time
5 hspu
5 snatch @40/25 - @30/20 - @20/15
5 pistols (l&R)
10 hspu
10 snatch
10 pistols
15 hspu
15 snatch
15 pistols
20 hspu IL WOD CONTINUA AL BOX... CALISTHENICS COACH CLAUDIO CIOLLI
core
for time
ring t2b 30 | 20 | 10
sit up weight
ktc parallele skill back lev


WOD
CROSSFIT coach claudio ciolli warm up
3 rnd nft
10 calories
10 ring row
10 v-ups
10 push up
10 air squat complex ring
E2MOM 6'
3+3+3+3 t2b + pull up + muscle up + dip
SE NON CHIUDI IL SET UNBROKEN FAI 10 BURPEES DI PENALITA'
intermedio
4+4+4 bar t2b + pull up + dip one bar
scaled
4+4+4 ring row + entrata muscle up + dip jump ZACHARY TELLIER
For Time
10 Burpees 10 Burpees
25 Push-Ups 10 Burpees
25 Push-Ups
50 Lunges
IL WOD CONTINUA AL BOX... CALISTHENICS


WOD
CROSSFIT coach claudio ciolli warm up
3 rnd nft
30jj
10 deficit dl @20/15
10 push up
10 ktc
1' hp Strength
Deficit Deadlifts (3x3 @70%, 3x2 @75%, 3x1 @80%)
Standing on a 2" riser
rest 4' Metcon
5 Rounds for time
27 weighted sit up bumper @10/5
21/15 calories / 60 du / 120 su
15 Burpees target bar /10/8 IL WOD CONTINUA AL BOX... CALISTHENICS COACH CLAUDIO CIOLLI core
accumulate
3' hp
30 ring t2b strict
30 weighted sit up
30 ktc parallele
30 iperex skill fro


WOD
CROSSFIT coach claudio ciolli warm up
600-400-200 run
1' hp
10 c&j @20/15
10 air squat
1' superman AMRAP in 16 minutes
40 Wall Ball Shots @9/6
10 Clean-and-Jerks @40/25 scaled DL stesso peso
40 Wall Ball Shots
10 Clean-and-Jerks @50/30
40 Wall Ball Shots IL WOD CONTINUA AL BOX... CALISTHENICS coach claudio ciolli
core
30'' + 10 x4 rest 30''
hp + oscillazioni 30''+ 10 x4
superman + iperex skill planche
frog 20'' x3
pseudo 20''x3
tuck 10''x3
adv tuck 10''x3