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  • VENERDI’ 15/2/19

    BARBELL CYCLING EVERY 1:15 x 6 SETS 8 POWER SNATCH @40-50% of 1RM   METCON AMRAP 10’ RX: 6 STRICT PULL UP 12 KB SUMO DEADLIFT HIGH PULL 24/16Kg 14 KB GOBLET SQUAT 24/16Kg   INTERMEDIATE: 6 STRICT BANDED PULL UP 12 KB SUMO DEADLIFT HIGH PULL 20/12Kg 14 KB GOBLET SQUAT 20/12Kg   BEGINNER:

  • SABATO 16/2/19

    TEAM WOD OF 2 EVERY 5 MIN X 5 INTERVALS A) MAX REPS TOES TO BAR B) MAX REPS DB SNATCH C) MAX REPS PULL UP D) MAX REPS DOUBLE DB THRUSTER E) MAX REPS BURPEES   SWITCH AS NEEDED AT EVERY SWITCH 20m SHUTTLE RUN

  • LUNEDI’ 18/2/19

    DEADLIFT BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON AMRAP 12’ RX: 6 STRICT HANDSTAND PUSH UP 9 DEADLIFT 100/70Kg 36 DOUBLE UNDERS   INTERMEDIATE: 6 DEFICIT PUSH UP 9 DEADLIFT 80/50Kg 50 SINGLE UNDERS   BEGINNER: 6 PUSH UP or KNEES PUSH UP 9 DEADLIFT by feel 36 SINGLE UNDERS

  • MARTEDI’ 19/2/19

    METCON RX: AMRAP 4’ 21 BURPEES 21 TOES TO BAR 21 FRONT SQUAT 40/30Kg REST 4 MIN AMRAP 4’ 15 BURPEES 15 TOES TO BAR 15 FRONT SQUAT 50/35Kg REST 4 MIN AMRAP 4’ 9 BURPEES 9 TOES TO BAR 9 FRONT SQUAT 60/40Kg   INTERMEDIATE: TOES TO BAR -> KNEES TO ELBOWS FRONT SQUAT

  • MERCOLEDI’ 20/2/19

    GYMNASTICS EVERY 1:30 x 6 SETS RX: 1 LEGLESS HOLLOW BODY ROPE CLIMB INT: 5 STRICT PULL UP BEG: 8 RING ROW 3030   METCON 3 ROUDS FOR TIME RX: 21 CAL ROW 15 MEDBALL CLEAN 20/14lbs 9 RING DIP   INTERMEDIATE: 21 CAL ROW 15 MEDBALL CLEAN 14/16lbs 9 BANDED RING DIP   BEGINNER:

  • GIOVEDI’ 21/2/19

    METCON AMRAP 25’ RX 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) 60 DOUBLE UNDERS 30 KB RUSSIAN SWING 20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 60/50cm 10 ALT ARM KB TURKISH GET UP KB: 20/12Kg   INTERMEDIATE: 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)

  • SABATO 23/2/19

    BOX LEAGUE CLASSI DI FLEXIBILITY E CROSSFIT SOSPESE

  • LUNEDI’ 25/2/19

    SPLIT JERK BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON AMRAP 8’ LADDER UP RX: 1-2-3-4 . . . PUSH JERK 45/30Kg 2-4-6-8 . . . LATERAL BURPEES   INT: 1-2-3-4 . . . PUSH JERK 30/20Kg 2-4-6-8 . . . LATERAL BURPEES   BEG: 1-2-3-4 . . . PUSH JERK

  • MARTEDI’ 26/2/19

    METCON TEAM OF TWO 2 ROUNDS FOR TIME RX: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER 20/15Kg 40 CHEST TO BAR   INT: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER 15/10Kg 40 PULL UP   BEG: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER by feel 40 JUMPING PULL UP   CAP TIME 28 MIN