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  • LUNEDI’ 27/8/18

    STRENGTH -F.SQUAT- 5 SET OF 3 PAUSE F.SQUAT #HEAVY CLIMBING WOD AMRAP 14’ 21 BOX JUMP OVER 15 PUSH JERK #60/40 9 C2B/10 PULL UPS/ 12 RING ROW

  • MARTEDI’ 28/8/18

    GYMNASTIC CONDITIONING ALT 9’ EMOM 13/10 CAL ROW ME SIT UPS 1’ REST NB: PARTIRE TUTTI DAL ROW, QUINDI SE NON BASTANO QUELLI IN PIU’ PARTONO DAL REST WOD 4 RNDS FOR TIME (CAP 15’) 15 A.SWING #24/16 12 GOBLET SQUAT 10 KB PUSH PRESS (5DX/5SX) IF DROP THE BELL PERFORM 6 PUSH UPS (

  • MERCOLEDI’ 29/8/18

    PLYO WORK 4 SET OF: 10 PLYO TUCK JUMP 20 FAST SKIP HIGH KNEE 20 PLYO SPLIT SQUAT JUMP  REST AS NEEDED WOD FOR TIME (CAP 11’) 12/10/8/6/4/2 P.CLEAN #40/25 2/4/6/8/10/12 THRUSTERS 6 TTB/ 12 K2C

  • GIOVEDI’ 30/8/18

    WOD CAP 30’ TEAM OF 2 BUY IN 1000 ROW (i go you go)  1000 RUN ( all team) Then AMRAP 14 SYNCRO BURPEES 60 DU (i go you go) N.B 2 SU = 1 DU 30 SYNCRO GTO PLATE #20/10KG

  • VENERDI’ 31/8/18

    WL -CLEAN COMPLEX- IN 7’ 3 SET OF: 1 HANG MUSCLE CLEAN + 2 HANG POWER CLEAN #MEDIUM CLIMBING  ( NO BOUNCING) DIRECLTY IN 7’ 3 SET OF: 1 MUSCLE CLEAN+ 2 POWER CLEAN FOCUS: CAPIRE BENE LA DIFFERENZA TRA IL LAVORO DALLA HANG E IL LAVORO DA TERRA. WOD 5 rnds for time( 13’

  • SABATO 1/9/18

    Team wod of 2 - AMRAP 24'  Each partner must complete the movement before switch 12 DB burpees deadlift 20/10 Kg 12 Thruster 30/20 kg 12 DB burpees deadlift 12 Power Snatch 40/30 Kg 12 DB burpees deadlift 12 Overhead squat 50/35  Kg 12 DB burpees deadlift 12 Push Jerk 60/45 kg 12 DB burpees

  • LUNEDI’ 3/9/18

    WEIGHTLIFTING WITH A RUNNING CLOCK: EMOM x 10 FROM 1 TO 5: 3 POWER CLEAN FROM 6 TO 10: 3 PUSH JERK REST 3:00 10 MINUTES TO: BUILD A HEAVY POWER CLEAN + PUSH JERK TEST OPEN 12.1 AMRAP 7’: BURPEES

  • MARTEDI’ 4/9/19

    REVIEW AND PRACTICE TTB 3 / 4 SET OF: 2 SWING 2 KNEES TO CHEST 2 HALF TTB (STIFF LEGS) 2 TOES TO BAR METCON EVERY 3:00 x 7 INTERVALS 400m RUN 12 TOES TO BAR Score: slowest round

  • MERCOLEDI’ 5/9/18

    METCON A) AMRAP 5:00, REST 5:00 Cash in 50 WALL BALL 9/6Kg 12 DEADLIFT 70/50Kg 12 LATERAL BURPEES B) AMRAP 5:00, REST 5:00 Cash in 35 WALL BALL 9/6Kg 9 DEADLIFT 80/60Kg 9 LATERAL BURPEES C) AMRAP 5:00 Cash in 20 WALL BALL 9/6Kg 6 DEADLIFT 100/70Kg 6 LATERAL BURPEES

  • GIOVEDI’ 6/9/18

    Team of 3, AMRAP 25’: 100/70 CAL ROW, 100 P. CLEAN 100/70 CAL ROW, 80 PUSH JERK 100/70 CAL ROW, 60 FRONT SQUAT 100/70 CAL ROW, 40 CLUSTER *BARBELL: 40/25KG **Switch as needed