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  • MARTEDI’ 26/3/19

    TEAM WOD OF TWO AMRAP 25’ RX: 400m RUN 8 ROUNDS OF CINDY* *5 PULL UP 10 PUSH UP 15 AIR SQUAT   INT: 400m RUN 8 ROUNDS OF SCALED CINDY* *5 BANDED PULL UP 10 KNEES PUSH UP 15 AIR SQUAT   BEG: 400m RUN 8 ROUNDS OF MINI CINDY* *4 RING ROW 8

  • MERCOLEDI’ 27/3/19

    METCON AMRAP 15’ 3 – 6 – 9 – 12 . . . RX: 3 HANDSTAND PUSH UP 3 DEADLIFT 100/70Kg   INT: 3 PIKE PUSH UP 3 DEADLIFT 80/50Kg   BE G: 3 PUSH UP 3 DEADLIFT by feel

  • GIOVEDI’ 28/3/19

    METCON 2:00 ON – 2:00 OFF X6 INTERVALS RX: 30 SUMO DEADLIFT HIGH PULL 40/30Kg MAX EFFORT SIT UP   INT: 30 SUMO DEADLIFT HIGH PULL 35/25Kg MAX EFFORT SIT UP   BEG: 25 SUMO DEADLIFT HIGH PULL by feel 15 SIT UP

  • VENERDI’ 29/3/19

    METCON 2 ROUNDS FOR TIME RX: 30 TOES TO BAR 30 ALT PISTOLS 30 KB SWING 24/16Kg 30 ALT DB SNATCH 22.5/15Kg   INT: 30 KNEES TO CHEST 30 ALT PISTOLS (ASSISTED) 30 KB SWING 20/12Kg 30 ALT DB SNATCH 20/12.5Kg   BEG: 30 HANGING KNEE RAISES 30 AIR SQUAT 30 KB SWING by feel

  • LUNEDI’ 01/04/2019

    STRENGTH 3 SET 5 BACK SQUAT 16 ALT ARM DBs PRESS REST 1:30   METCON 7’ AMRAP RX: 50 DOUBLE UNDERS 20 DB FRONT SQUAT 10 DB PUSH PRESS 22.5/15Kg   INT: 30 DOUBLE UNDERS 20 DB FRONT SQUAT 10 DB PUSH PRESS 17.5/12.5Kg   BEG: 50 SINGLE UNDERS 20 DB FRONT SQUAT 10 DB

  • MARTEDI’ 02/04/2019

    MIDLINE 8’ EMOM ODD: 30’’ HOLLOW HOLD EVEN: 30’’ SUPERMAN HOLD   METCON TEAM OF 3 20’ AMRAP RX: 90 CAL ROW 60 KB PUSH JERK 24/16Kg 30 BURPEES SYNCHRO   INT: 90 CAL ROW 60 KB PUSH JERK 20/12Kg 30 BURPEES SYNCHRO   BEG: 90 CAL ROW 60 KB PUSH JERK by feel 30

  • MERCOLEDI’ 03/04/2019

    WEIGHTLIFTING EVERY 1:15 X 8 SETS 1 SNATCH PULL + 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH   METCON 4 ROUNDS FOR TIME RX: 8 TOES TO BAR 12 POWER SNATCH 35/25Kg   INT: 8 KNEES TO ELBOWS 12 POWER SNATCH 30/20Kg   BEG: 8 HANGING KNEES RAISES 12 POWER SNATCH by feel

  • GIOVEDI’ 04/04/2019

    GYMNASTIC 10’ EMOM ODD: 3 STRICT PULL UP EVEN: MAX HANDSTAND HOLD FACING WALL   METCON FOR TIME RX: 1000m ROW 75 PUSH UP 50 PULL UP   INT: 1000m ROW 75 KNEES PUSH UP 50 BANDED PULL UP   BEG: 3 ROUNDS OF 300m ROW 25 KNEES PUSH UP 15 RING ROW   CAP

  • VENERDI’ 05/04/2019

    STRENGTH 3 SETS 5 DEADLIFT 8 BB PENDLAY ROW REST 1:30   METCON 1:30 ON – 1:30 OFF X 5 SETS RX: 200m SPRINT MAX EFFORT DEADLIFT 70/50Kg   INT: 200m SPRINT MAX EFFORT DEADLIFT 60/40Kg   BEG: 200m SPRINT MAX EFFORT DEADLIFT by feel