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 26 luglio
VENERDI 26.7.24
Strength) Load Priority
Every 1:30 x 7 sets
4 reps Power Clean & Push Jerk T&G
Conditioning) Work Priority
Every 3:00 x 4 sets
50 Double Unders
12 Burpees Box Jumps Overs
Max reps Calorie Row to 3:00
SABATO 27.7.24
Endurance
00:00-10:00
3 rounds of
200m Run
15 Sth. KBS 32/24kg
10 V-Ups
At 12:00
5’ to find 1RM of Power Clean
At 17:00-24:00
EMOM 7:00
4 Burpees Over Bar, then max reps of Hang Clusters 40/30kg
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mercoledi 24 luglio
MERCOLEDI 24.7.24
Strength) Load Priority
Back Squats
3 Ondate 2-1 (75-95+%) es.
2 @ 75% 1 @ 85+%
2 @ 78% 1 @ 90+%
2 @ 80% 1 @ 95+%
Rec 2.00 between sets
Conditioning) Work Priority
Amrap 10:00 of
20 Wall Balls
8 Alt. 2DB Lunges (22.5/15)
6 2DB Burpees
4 2DB Hang Snatch
200m Run
GIOVEDI 25.7.24
Endurance: Chrono Priority
2 rounds of
500m Row
30 Thrusters 20/15kg
15 Pull Ups
2 rounds of
400m Run
30 OHS 20/15kg
15 TTB
Cap time 24:00
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lunedì 22 luglio
LUNEDI 22.7.24
Strength) Load Priority
Every 1:30 x 7 sets (3-pos Snatch)
1 Snatch + 1 Hang Snatch + 1 High Hang Snatch
Conditioning) Chrono Priority
3 rounds of
400m Run
14 Hang Squat Snatch 40/30kg
7 Burpee CTB Pull Ups
MARTEDI 23.7.24
Strength) For Quality
Protocollo Isometrie 10 minutes
30” On / 30” Off x 2 rounds
Wall Climb Hold
Active Hang Hollow Hold
Ring Plank
Chin Over Bar Hold
Pistols (15”/) or Goblet Squat Hold
Conditioning) Chrono Priority
EMOM 6:00
2 Wall Walks, Max Cal row to 60”
1:00 rest
EMOM 6:00
5 Strict TTB, Max DU to 60”
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mercoledi 17 luglio
MERCOLEDI 17.7.24
Strength) Load Priority
Emom 10: 1 Snatch + 1 Hang Snatch + 1 OHS
Conditioning) Work Priority
Amrap 10:00
1-2-3-4-5…Wall Climbs
100m Run
1-2-3-4-5..Hang Pow Snatch 40/30kg
7/5 Cal Row
GIOVEDI 18.7.24
Endurance: Chrono Priority
Buy-In: 1300m Run (Municipio & back)
Then 4 rounds of:
20 Alt. OH Lunges 24/16kg (cambi liberi)
10 TTB
Buy-Out: 2000m Row
Cap time 24:00
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lunedi 15 luglio
LUNEDI 15.7.24
Strength) Load Priority
Squat Clean + Push Jerk (2 Waves)
Every 2:00 x 6 rounds
3+1, 2+1, 1+1, 3+1, 2+1, 1+1
Conditioning) Work Priority
Amrap 12:00 of
10 Alt. DB Box Step Ups (22.5/15 x 2)
10 Push press 40/30kg
10 Sth. KBS 32/24kg
MARTEDI 16.7.24
Strength) Work Priority
6 rounds of
- a) 30” max CTB Pull Ups, 30” rest
- b) 30” max (Box) HSPU, 30” rest
Conditioning)
Cap time 6:00 Chrono Priority
120 Double Unders
60 Wall Balls
5 Rope Climbs
1:00 rest
Amrap 6:00 Work Priority
15/12 Cal Row
10 2DB Hang Clusters (2 x 22.5/15kg)
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venerdì 12 luglio
VENERDI 12.7.24
Strength) Load Priority
Every 1:30 x 7 sets
4 reps Power Clean & Push Jerk T&G
Conditioning) Chrono Priority
Complete for time
20 Burpees Target
60 Wall Balls
800m Run
Cap time 10:00
SABATO 13.7.24
TEAM of 2 Endurance, split as needed
For time / Chrono Priority
40-30-20-10 reps of
Cal Row (or 800-600-400-200 Run, split in 2)
Pull Ups
Burpees over Bar
Thrusters 40/30kg
Cap time 24:00
