WOD - BSC CASTEL MAGGIORE - BLQ
WOD è l'acronimo di Workout of the day, cioè l'allenamento del giorno.
Di seguito puoi trovare la programmazione settimanale che BLQ propone per te.
Scegli fra le infinite combinazioni di esercizi che il Cross Training propone.
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venerdì 11 ottobre
VENERDI 11.10.24
Strength)
Every 2;00 x 5 sets
OHS From Rack: 3 reps, build
Conditioning)
2 rounds of
400m Run
20 TTB
40 Wall Balls
20 Box Step Up Overs DB (22.5/15kg)
Cap time 12:00
SABATO 12.10.24
REDO Saturday 21/9
Teams of 2 – For time / cap time 24:00
high five the partner every time they switch
30 Wall Walks – while partner Hang Holds at Rings
60 Toes to Rings – while partner Hold Handstand at Wall
90/70 Calories Row – Switch as needed
30 Burpees Over DB – while partner Hang Holds at Rings
60 Alt. DB Snatch 22.5/15kg – while partner Hold Handstand at Wall
90/70 Calories Row – Switch as needed
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mercoledi 9 ottobre
MERCOLEDI 9.10.24
Strength)
Every 2:00 x 5 sets: Push Press
Start with a load you can easily do 5* reps
4-5-6-7-max reps
Conditioning)
7 rounds of:
7 Power Cleans 40/30kg
7 Thrusters 40/30kg
7 Burpees lateral
Cap time 12:00
GIOVEDI 10.10.24
ENDURANCE
5 rounds for time500m Row / 400m Run
12 American KB Swings 32/24kg
12 Abmat Sit Ups
12 CTB Pull Ups
Cap time 20:00
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lunedi 7 ottobre
LUNEDI 7.10.24
Strength)
Every 2:00 x 5 sets: Back Squats
Start with a load you can easily do 5* reps
4-5-6-7-max reps
Conditioning)
20-15-10-5 reps of
STOH 50/35kg
Box Jumps Overs
100m Run every round
Cap time 12:00
MARTEDI 8.10.24
Strength) 4’+2’+4’
Tabata 4’ of
Chest to Bar (BMU) alternating with
Wall Walks (HSW)
2’ rest
Repeat the first Tabata interval.
Conditioning)
For time 2 Rounds
300m Run
20 Alt. OH Walking Lunges 20/10kg Plate
300m Run
5 Rope Climbs
Cap time 11:00
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venerdi 4 ottobre
San Petronio, siamo aperti
VENERDI 4.10.24
Strength)
Every 2:00 x 5 sets
10 alt. 2DB Lunges into 20” Hollow Hold
Conditioning)
Amrap 10:00
6 Goblet Squats 32/24kg
2 Wall Walks
1-2-3-4-5…increase by 1 every round, Power Clean 70/50kg
Es. 6-2-1, 6-2-2, 6-2-3, 6-2-4, 6-2-5 ecc..
SABATO 5.10.24
For time Cap 24:00
Teams of 2 – IGYG every exercise
1500m Row
75 Burpees Over the Row
75 Alt. DB Snatch 22.5/15kg
75 Wall Balls
1500m Row
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mercoledi 2 ottobre
MERCOLEDI 2.10.24
Strength)
Every 2:00 x 5 sets: Push Press
Start with a load you can easily do 6* reps
5-6-7-8-max reps
Conditioning)
750m Row – buy in
12-9-6 reps of
Hang Cleans 60/40kg
Push Ups H/O
V-Ups
600m Run – cash out
Cap time 12:00
GIOVEDI 3.10.24
ENDURANCE
Teams of 2, Work priority
2 rounds of 10 min Each / 2:00 rest
48 Thrusters 40/30kg IGYG
24 Chest to bar Pull Ups IGYG
16 Burpees Over Bar SYNCRO
8 Rope Climbs IGYG
Max Calorie row IGYG to 10:00
2:00 rest
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lunedi 30 settembre
LUNEDI 30.9.24
Strength)
Every 2:00 x 5 sets: Back Squats
Start with a load you can easily do 6* reps
5-6-7-8-max reps
Conditioning)
3 sets of 3:00 on /1:00 rest
15 Hang Pow Snatch 40/30kg
15 Pull Ups
Max reps of DU to 3:00
MARTEDI 1.10.24
Strength) 4’+2’+4’
Tabata 4’ of
Toes to rings (RMU) alternating with
Box HS Push Ups (Strict HSPU)
2’ rest
Repeat the Tabata interval.
Conditioning)
Amrap 5:00
4-8-12-16 ecc…
Calorie Rows
1DB Hang CJ 22.5/15kg
1:00 rest
Amrap 5:00
4-8-12-16 ecc…
Box Jumps
Sth. KB Swings 32/24kg
