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  • SABATO 1/12/18

    TEAM WOD OF TWO I GO YOU GO, SWITCH AS NEEDED FOR TIME 1500m ROW 150 WALL BALL 9/6Kg 150 Ab-Mat SITUP 1500m ROW *DURING THE ROW THE OTHER PARTNER WAITS IN WALL SIT

  • LUNEDI’ 3/12/18

    STRENGTH BACK SQUAT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON EVERY 4:00 x 3 SET RX: 60 DOUBLE UNDERS 20 THRUSTER 40/30Kg 10 BURPEES   INTERMEDIATE: 100 SINGLE UNDERS 20 THRUSTER 35/25Kg 10 BURPEES   BEGINNER: 60 SINGLE UNDERS 20 THRUSTER by feel 10 BURPEES

  • MARTEDI’ 4/12/18

    SKILL: TOES TO BAR   METCON 15’ EMOM RX: 12 TOES TO BAR 20 ALT. DB SNATCH 20/15Kg 15 M / 12 W CAL ROW   INTERMEDIATE: 12 KNEES TO ELBOWS 20 ALT. DB SNATCH 15/10Kg 15 M / 12 W CAL ROW   BEGINNER: 12 KNEES TO CHEST 20 ALT. DB SNATCH by feel

  • MERCOLEDI’ 5/12/18

    STRENGTH STRICT PRESS 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 4 ROUNDS FOR TIME RX: 40 Ab-Mat SIT UP 30 PUSH UP 20 PUSH JERK 50/35 Kg   INTERMEDIATE: 40 Ab-Mat SIT UP 30 PUSH UP 20 PUSH JERK 40/30 Kg   BEGINNER: 30 Ab-Mat SIT

  • GIOVEDI’ 6/12/18

    BENCHMARK: HOLLEYMAN 30 ROUNDS FOR TIME RX: 5 WALL BALL 20/14 lbs 3 HANDSTAND PUSHUP 1 POWER CLEAN 100/70 Kg   INTERMEDIATE: 5 WALL BALL 14/10 lbs 3 DEFICIT PUSH UP 1 POWER CLEAN 60/40 Kg   BEGINNER: 5 WALL BALL by feel 3 KNEES PUSH UP 1 POWER CLEAN by feel   CAP TIME

  • VENERDI’ 7/12/18

    STRENGTH DEADLIFT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 21 – 15 – 12 – 9 RX: KETTLEBELL SWING 24/16 Kg PULL UP   INTERMEDIATE: KETTLEBELL SWING 20/12Kg BANDED PULL UP   BEGINNER: KETTLEBELL SWING by feel RING ROW   CAP TIME 12

  • SABATO 8/12/18

    "TEAM KELLY" TEAM OF 3 AMRAP 20 PARTNER 1: RUN 400m PARTNER 2: WALL BALL 9/6 Kg PARTNER 3: BOX JUMP 60/50cm WHEN THE RUNNER FINISHES, RUNNER GOES TO BOX JUMP, BOX JUMP TO WALL BALL AND WALL BALL TO RUN SCORE: TOT WALL BALLS AND TOT BOX JUMPS

  • LUNEDI’ 10/12/18

    STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON RX, INTERMEDIATE & BEGINNER EVERY 3:00 x 7 SET :30 ASSAULT BIKE ALL OUT REST 2:30

  • MARTEDI’ 11/12/18

    SKILL: BAR MUSCLE UP   METCON 2:00 ON – 2:00 OFF x 4 SET AMRAP RX: 3 BAR MUSCLE UP 7 POWER SNATCH 35/25Kg   INTERMEDIATE: 3 CHEST TO BAR 7 POWER SNATCH 35/25Kg   BEGINNER 3 RING ROW 7 HANG POWER SNATCH by feel

  • MERCOLEDI’ 12/12/18

    STRENGTH STRICT PRESS 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON WITH A RUNNING CLOCK RX: FROM 0:00 TO 3:00 MAX HANDSTAND PUSH UP FROM 3:00 TO 6:00 MAX PUSH PRESS 50/35 Kg FROM 6:00 TO 9:00 MAX BURPEES   INTERMEDIATE: FROM 0:00 TO 3:00 MAX DEFICIT