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  • 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

  • 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

  • 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

  • GIOVEDI’ 13/12/18

    OPEN WORKOUT 17.5  10 ROUNDS FOR TIME RX: 9 THRUSTER 40/30Kg 35 DOUBLE UNDERS INTERMEDIATE: 9 THRUSTER 35/25Kg 70 SINGLE UNDERS BEGINNER: 9 THRUSTER by feel 40 SINGLE UNDERS CAP

  • VENERDI’ 14/12/18

    STRENGTH DEADLIFT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON FOR TIME 21 – 15 – 9 RX: DEADLIFT 100/70 Kg BURPEES

  • SABATO 15/12/18

    TEAM WOD OF TWO FOR TIME, SWITCH AS NEEDED 100 BURPEES PULL UP 200 THRUSTER WITH AN EMPTY BAR 300 SIT UP

  • LUNEDI’ 17/12/18

    STRENGTH BACK SQUAT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON RX, INTERMEDIATE & BEGINNER 2:00 ON – 2:00 OFF x 4

  • MARTEDI’ 18/12/18

    METCON FOR TIME 100 DBs HANG CLUSTER EVERY MINUTE PERFORM 5 BURPEES   DUMBUELLS RX: 20/15 Kg INTERMEDIATE: 15/10 Kg BEGINNER: by feel   CAP TIME 30’   CHRISTMAS CHALLENGE:

  • MERCOLEDI’ 19/12/18

    STRENGTH STRICT PRESS 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON AMRAP 10’ KB SWING 24/16Kg EVERY TIME YOU BREAK PERFORM 8

  • GIOVEDI’ 20/12/18

    OPEN 16.5 FOR TIME 21 – 18 – 15 – 12 – 9 – 6 – 3 THRUSTER BAR FACING BURPEES   BARBELL RX: 43/30 Kg INTERMEDIATE: 35/25 Kg BEGINNER: