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  • LUNEDI’ 28/1/19

    WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT, NO DROP   METCON 4 ROUNDS FOR TIME RX: 60 DOUBLE UNDERS 15 HANG POWER CLEAN 50/35Kg 12 LATERAL BURPEES   INTERMEDIATE: 100 SINGLE UNDERS 15 HANG POWER CLEAN 40/25Kg 12 LATERAL BURPEES   BEGINNER: 60 SINGLE UNDERS

  • MARTEDI’ 29/1/19

    FRONT SQUAT EVERY 2:00 x 5 SETS 5 REP @75%   METCON: KAREN FOR TIME RX: 150 WALL BALL 20/14lbs   INTERMEDIATE: 150 WALL BALL 16/12lbs   BEGINNER 150 WALL BALL by feel   CAP TIME 15’

  • MERCOLEDI’ 30/1/19

    METCON AMRAP 30’ RX: 60 CAL ROW 9 BURPEES CHEST TO BAR 12 KB SWING 32/24Kg 800m RUN 60 DOUBLE UNDERS 20 Ab-Mat SIT UP   INTERMEDIATE: 60 CAL ROW 9 BURPEES PULL UP 12 KB SWING 24/16Kg 800m RUN 100 SINGLE UNDERS 20 Ab-Mat SIT UP   BEGINNER: 60 CAL ROW 9 BURPEES 9

  • GIOVEDI’ 31/1/19

    WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT SNATCH + 2 SNATCH BALANCE @INCREASING WEIGHT, NO DROP   METCON OPEN WORKOUT 16.3 AMRAP 7’ RX: 10 POWER SNATCH 35/25Kg 3 BAR MUSCLE UP   INTERMEDIATE: 10 POWER SNATCH 30/20Kg 5 CHEST TO BAR   BEGINNER: 10 POWER SNATCH by feel 5 RING ROW

  • VENERDI’ 1/2/19

    DEADLIFT EVERY 2:00 x 5 SETS 5 REP @75%   METCON WITH A 9’ TIME CAP RX: 50 HANDSTAND PUSH UP IN THE REMAINING TIME: AMRAP ALT ARM DB CLEAN AND JERK 22.5/15Kg   INTERMEDIATE: 50 DEFICIT PUSH UP IN THE REMAINING TIME: AMRAP ALT ARM DB CLEAN AND JERK 17.5/10Kg   BEGINNER: 50 KNEES

  • SABATO 2/2/19

    TEAM WOD OF TWO 20’ AMRAP 5 RING DIP 10 OVERHEAD SQUAT 40/30Kg 20 DOUBLE UNDERS   SWITCH PARTNER EVERY ROUND

  • LUNEDI’ 4/2/19

    WEIGHTLIFTING IN 12 MIN: 1RM SNATCH   METCON TEST OPEN 12.1 AMRAP 7’ BURPEES

  • MARTEDI’ 5/2/19

    METCON AMRAP 5’ 50 DOUBLE UNDERS 10 POWER CLEAN 5’ REST   AMRAP 5’ 50 DOUBLE UNDERS 10 PUSH JERK 5’ REST   AMRAP 5’ 50 DOUBLE UNDERS 10 POWER SNATCH   RX: BARBELL 40/30Kg INTERMEDIATE: BARBELL 35/25Kg, 50 DUs -> 70 SUs BEGINNER: BARBELL by feel, 50 DUs -> 30 SUs

  • MERCOLEDI’ 6/2/19

    STRENGTH EMOM 10’ ODD: 6 DEADLIFT @65-70% EVEN: 4-6 STRICT PULL UP   METCON FOR TIME 15 DOUBLE DB SNATCH 30 CHEST TO BAR 15 DOUBLE DB SNATCH 20 CHEST TO BAR 15 DOUBLE DB SNATCH 10 CHEST TO BAR 15 DOUBLE DB SNATCH   RX: DB 20/15Kg INTERMEDIATE: DB 15/10Kg, CHEST TO BAR ->

  • GIVOEDI’ 7/2/19

    METCON EVERY 4:00 x 8 SETS RX 300m ROW 15-20 KB SWING 32/24Kg 10-15 WALL BALL 20/14lbs   INTERMEDIATE 300m ROW 15-20 KB SWING 24/16Kg 10-15 WALL BALL 16/12lbs   BEGINNER 250m ROW 15 KB RUSSIAN SWING by feel 10 WALL BALL by feel