WOD :: 20.08.2025

EMOM DEATH BY

Odd: 10/8 CAL ERG + 15 SIT UP
Even: 10 PUSH UP + 8 DB/KB GOBLET SQUAT
( @ 22,5/17,5 kg DB or 20/16 kg KB) 
aggiungere 1 sit up e 1 goblet squat every rnd
Time cap 16'

WOD :: 19.08.2025

E2MOM 12'

POWER CLEAN (week 3/4)
1st: 8 @40-50% 1RM
2nd: 5 @60% 1RM
3rd: 5 @70% 1RM
4th: 3 @80% 1RM
5th: 2 @90% 1RM
6th: 1 @95% 1RM

AMRAP 10'

8 C&J @ 40/30 kg
70 DU 

WOD :: 18.08.2025

AMRAP 4'

3 BMU
4 SHUTTLE RUN
8 ALT DB SNATCH @ 17,5/15 kg
rest 4'
x4

WOD :: 14.08.2025

E2MOM 12'

POWER CLEAN (week 2/4)
1st: 8 @35-45% 1RM
2nd: 5 @55% 1RM
3rd: 5 @65% 1RM
4th: 3 @75% 1RM
5th: 2 @85% 1RM
6th: 1 @90% 1RM

AMRAP 8' 

TEAM OF 2 - I GO YOU GO X RND
4 RND
 4 HPC @ 40/30 kg
4 BURPEES
then
MAX MT BIKEERG

WOD :: 13.08.2025

FOR TIME

10-8-6-4-2
CAL ERG
SHUTTLE RUN

time cap 14'

WOD :: 12.08.2025

3 RND FOR TIME

0'-6'
50 DU
10 DL @ 70/50 kg
6'-12'
50 DU
10 PU
12'-18'
50 DU
10 AS @ 28/20 kg
18'-24'
50 DU
4 WALL WALK

WOD :: 11.08.2025

EMOM 10'

Odd: 12-14 BOX PIKE PUSH UP
Even: 1+1 KB/DB TURKISH GET UP

FOR TIME

400 mt ROW
60 AIR SQUAT
250 mt ROW
30 PUSH UP HR

time cap 11'

WOD :: 08.08.2025

"RANDY"
FOR TIME

75 SNATCH @35/25 kg
time cap 11'
with judge

WOD :: 07.08.2025

E2MOM 12'

POWER CLEAN (week 1/4)
1st: 8 @30-40% 1RM
2nd: 5 @50% 1RM
3rd: 5 @60% 1RM
4th: 3 @70% 1RM
5th: 2 @80% 1RM
6th: 1 @85% 1RM

AMRAP 2'

8 PC @50/35 kg
max cal ERG
rest 2'
 x 5 

WOD :: 06.08.2025

EMOM 10'

Odd: 7-9 STRICT PULL UP
Even: 18-20 PUSH UP

FOR TIME

2-4-6-8-10
PU
10-8-6-4-2
BS FROM GROUND @60/45 kg
30 DU every rnd 
time cap 8'

WOD :: 05.08.2025

4 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP

20 BURPEES BJO
6 ROPE CLIMB
20 SYNCRO PISTOL
6 BMU
time cap 16'

WOD :: 04.08.2025

E5MOM 15'

16/12  CAL ASSAULT BIKE
8 HSPU 
16 DB ALT HS @22,5/15 kg 
8 HSPU  
cap 2'30"

WOD :: 01.08.2025

FOR TIME

00.00-06:00
1k ROW
THEN MAX REP DU

06.00-07:00
REST

07:00-13:00
1K SKIERG
THEN MAX REP DU

13.00-14:00
REST

14:00-20:00
1K ASSAULT BIKE
THEN MAX REP DU

20.00-21:00
REST

X2

WOD :: 31.07.2025

EMOM 20'

1st: 12/9 CAL ROW
2nd: 10 GHD SIT UP
3nd:MAX REP DB OH LUNGE @25/17,5
4th: 10 HSPU
5th: REST

WOD :: 30.07.2025

EMOM 10'

Odd: 10-12 BOX PIKE PUSH UP
Even: 1+1 KB/DB TURKISH GET UP

AMRAP 15'
TEAM OF 2 - I GO YOU GO X REP
10  SYNCHRO TTB
50 CAL ERG
2 LL
12 BBJO

WOD :: 29.07.2025

E2MOM 12'

FRONT SQUAT (week 4/4)
1st: 8 @45-55% 1RM
2nd: 5 @65% 1RM
3rd: 5 @75% 1RM
4th: 3 @85% 1RM
5th: 2 @90% 1RM
6th: 1 @100% 1RM (se ti senti pronto per un tentativo massimo, altrimenti puoi restare a 95%)

4 RND 
4 PC
5 BURPEES FACING BAR
40 DU
REST 1'
4 RND
4 HC&J
5 BURPEES FACING BAR
40 DU

@70/50 kg

time cap 15'

WOD :: 28.07.2025

"LINDA"
FOR TIME

10-9-8-7-6-5-4-3-2-1
DL @150% Bodyweight
BP @100% Bodyweight
SC @75% Bodyweight
time cap 33'

WOD :: 26.07.2025

FOR TIME

TEAM OF 3 

21-18-15-12-9-6-3
IGYG SC @60/45 kg

7-6-5-4-3-2-1
SYNCRO DB DEVIL PRESS @22,5/15 kg

IGYG 30/24  CAL SKI ERG

21-18-15-12-9-6-3
IGYG PJ @60/45 kg

7-6-5-4-3-2-1*
SYNCRO OH LUNGES @22,5/15 kg

IGYG 30/24 CAL ROW

*1 REP = 5 MT

time cap 45'

WOD :: 25.07.2025

 EMOM 9'

1st: 2 ROPE CLIMB 
2nd: 5 THRUSTER @60/40 kg
3nd: 12/10 CAL ERG

rest 1'

EMOM 9'

1st: 3 WALL WALK
2nd: 10 THRUSTER @40/25
3nd: 12/10 CAL ERG

WOD :: 24.07.2025

"MARY"
AMRAP 20'

5 HSPU
10 ALT PISTOL SQUAT
15 PULL UP
with judge

WOD :: 23.07.2025

N.10  RND 

10 KB SNATCH @24/16 kg
15 BOX JUMP 
14/12 CAL ERG

then 
MAX MT KB FARMER CARRY 
time cap 20'

WOD :: 22.07.2025

EMOM 10'

Odd: 6-8 STRICT PULL UP
Even: 14-16 PUSH UP

AMRAP 3'

15 PS @40/25 kg 
30 PU
rest 1'

AMRAP 3'

15 PS @40/25 kg 
20 CTB
rest 1'

AMRAP 3'

15 PS @40/25 kg 
10 BMU

WOD :: 21.07.2025

E2MOM 12'

FRONT SQUAT (week 3/4)
1st: 8 @40-50% 1RM
2nd: 5 @60% 1RM
3rd: 5 @70% 1RM
4th: 3 @80% 1RM
5th: 2 @90% 1RM
6th: 1 @95% 1RM

N. 6 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
10 FRONT SQUAT @50/35 kg 
10 SYNCRO BURPEES OTB
10 TTB

time cap 12'

WOD :: 19.07.2025

FOR TIME

I GO U GO 4 REP TEAM OF 4 

BUY IN:
 4K BIKE ERG 
Then
4 RND
8 LUNGES SAND BAG BACK RACK 9+9 mt @40/25 kg

12 SC @50/35 kg
20 CTB 
 

time cap 45'

WOD :: 18.07.2025

AMRAP 16'

TEAM OF 2 - I GO YOU GO X REP
LADDER UP
2-4-6-8....
WALL WALK
HSPU
RMU

every rnd perform:

30 DU while partner HANG FROM THE RINGS

WOD :: 17.07.2025

STANDOUT TEST 2: RESISTENZA

FOR TIME

00:00 - 10:00
2k ROW 

10:00 - 20:00
5 RND 
20 DB SNATCH @22,5/15 kg
10 BURPEES OT DB

WOD :: 16.07.2025

E2MOM 12'

FRONT SQUAT (week 2/4)
1st: 8 @35-45% 1RM
2nd: 5 @55% 1RM
3rd: 5 @65% 1RM
4th: 3 @75% 1RM
5th: 2 @85% 1RM
6th: 1 @90% 1RM

FOR TIME
3 RND OF:

10 2DB C&J 
2DB OH WALKING LUNGES 9+9 mt
@22.5/15 kg

time cap 12'

WOD :: 15.07.2025

EMOM 18' DEATH BY

1st: 4 BURPEES PULL UP
2nd: 4 MAN MAKER @22.5/15 kg
3nd: 4 SHUTTLE RUN

ADD 1 REP EACH RND 

WOD :: 14.07.2025

AMRAP 15' 

5RND:
4 DL
4 PC
4FS
4PJ
@60/45kg

then:
MAX CAL SKI/ROW

WOD :: 12.07.2025

TEAM OF 3 

I GO YOU GO X REP

Buy in: 1500 mt SKIERG
then
15 RND
ATH. A 6 2DB devil press @ 17,5/15 Kg
ATH. B MAX CAL A.BIKE
ATH. C plank hold
Cash out : 1000 mt Skierg
time cap 48

WOD :: 11.07.2025

L’amore è per Sempre… come i Dolori Post-WOD – Auguri Marta e Massi! ❤️

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
Buy in: 2X 8+8 mt PARTNER CARRY
then
6 RND
10 BMU
20 PC @ 60/45 kg
 100 DU

time cap 24'

WOD :: 10.07.2025

EMOM 10'

Odd: 5-7 STRICT PULL UP
Even: 12-14 PUSH UP

AMRAP 12' 

4 RND 
6 HSPU
4 DB DEVIL PRESS @22.5/15 kg
then
MAX REP ALT DB SNATCH @22.5/15 kg

WOD :: 09.07.2025

E2MOM 12'

FRONT SQUAT (week 1/4)
1st: 8 @30-40% 1RM
2nd: 5 @50% 1RM
3rd: 5 @60% 1RM
4th: 3 @70% 1RM
5th: 2 @80% 1RM
6th: 1 @85% 1RM

AMRAP 8'

10 WALL BALL @ 12/9 kg
150 mt ROW
7 BURPEES

WOD :: 08.07.2025

"ANGIE"
FOR TIME

100 PULL UP
100 PUSH UP
100 SIT UP
100 AIR SQUAT

time cap 18'
with judge

WOD :: 07.07.2025

EMOM 20'

1st: 8 SDHP @ 50/35 kg
2nd: 15/11 cal BIKEERG
3nd: 2 RC
4th: 8 HC&J @ 50/35 kg
5th: rest

* climber guard OBBLIGATORIA

WOD :: 05.07.2025

E2MOM 40'

TEAM OF 2 

1 PA: 12/9 CAL ERG + 8 DB GTOH @25/17,5 kg
2 PB: 12/9 CAL ERG + 8 DB GTOH @25/17,5 kg
3 PA: 12 DB BOX STEP UP @25/17,5 kg + 8 BURPEES OTD
4 PB: 12 DB BOX STEP UP @25/17,5 kg + 8 BURPEES OTD

1-2) while A works B performs wall sit (viceversa)
3-4) while A works B performs plank hold (viceversa)