WODconnect

Workout list by Valerio Cianfanelli Class

  • CLASS 240417 Workout

    AEROBIC POWER.

  • CLASS 260417 Workout

    A. OHS 5RM from the ground

    B. Turkish Get-up heavy to each side

    C. 60m OH Carry@20/16
    60m Front Rack Carry@20/16
    1' Zercher Hold@40/25
    x 3 rounds

  • CLASS 280417 Workout

    A. EMOM 10:
    Snatch daily max

    B. 30 Snatch for time@75% of A

    C. Back Squat heavy triple from the ground

  • CLASS 020517 Workout

    A. Seated Box Jump 1RM

    B. For time:
    3 Cluster@70/45kg
    5 Cluster@60/40kg
    7 Cluster@50/35kg

    Rest 3 mins

    3 Cluster@80/50kg
    4 Cluster@70/45kg
    5 Cluster@60/40kg

  • CLASS 030517 Workout

    A. 10 Rounds of:
    3 Bench Press@85% 1 RM
    6 Pull Ups
    15m Walking Lunge KB Front Rack@2x24 / 2x16

    Time Cap 15:00

    B. EMOM 15
    1: 90m Shuttle Run w/Medball
    2: 120m Shuttle Run w/MB
    3: Rest active EASY Run

  • CLASS 050517 Workout

    A. For time:
    12-9-6
    Bar MU's
    STOH@70/45kg

    B. EMOM 7
    3-6-9-12-15... Deadlift@100/70kg

    C. TABATA
    Arch Hold
    Arch Rocks

  • CLASS 060517 Workout

    A. Back Squat 5x3 sets@60% of 1RM Back Squat

    B. For time:
    21 OHS@60/40kg
    21 SU
    21m HS Walk
    15 OHS@70/45kg
    15 SU
    15m HS Walk
    9 OHS@80/50kg
    9 SU
    9m HS Walk

  • CLASS 080517 Strength

    A. EMOM 12
    Snatch ladder - each rep full squat snatch. If you have fail do 10 Bar Facing Burpees.

    B. Back Squat find your 1 RM

  • CLASS 090517 Strength

    A. 5 Rounds For Load
    "Bear Complex"

    B. 50 Rolling Hollow + Arch*
    *1 rep is a full round from Hollow-Arch-Hollow pos

    C. TABATA
    Sprint

  • CLASS 100517 Workout

    A. Push Jerk triple daily max with 3sec pause in the re-dip pos. - if you loose the balance is NO REP, so you need to start again the set!

    B. 30 Stomach to Wall

    C. 100 Barbell Rotation@empty BB