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  • SABATO 27/10/18

    TEAM WOD OF 2 WITH A RUNNING CLOCK: FROM 0 TO 10: find 1 RM of Snatch and 1 RM Clean and Jerk ( Each partner choose only one lift ) Working only one at time with same barbell SCORE: Total weight of two best lift. FROM 11 TO 25: FOR TIME: Karen 150 wall

  • LUNEDI’ 29/10/18

    STRENGTH EVERY 2:00 x 6 SET 8 FRONT SQUAT + 10 PUSH UP   METCON TEST: ANNIE (CAP 10’) RX: 50 – 40 – 30 – 20 – 10 DUs Ab-Mat SIT UP   INTERMEDIATE: 100 – 80 – 60 – 40 – 20 SUs 50 – 40 – 30 – 20 – 10 Ab-Mat

  • MARTEDI’ 30/10/18

    MIDLINE 9’ EMOM 5-7 STRICT TOES TO BAR 8-10 GOOD MORNING WITH PLATE 40’’ WEIGHTED PLANK   METCON 5 INTERVALS 2:00 ON – 2:00 OFF LADDER +3 RX: 3 KB SNATCH 24/16Kg 3 BURPEES *ADD 3 REP EVERY ROUND   INTERMEDIATE: 3 KB SNATCH 16/12Kg 3 BURPEES *ADD 3 REP EVERY ROUND   BEGINNER: 2

  • MERCOLEDI’ 31/10/18

    STRENGTH EVERY 2:00 x 5 SET 3 CLEAN DEADLIFT WITH 2” PAUSE BELOW THE KNEE   METCON 3 ROUNDS FOR TIME RX: 12 DEADLIFT 100/70Kg 15 BOX JUMP 60/50cm 18 BURPEES   INTERMEDIATE: 12 DEADLIFT 80/50Kg 15 BOX JUMP 50/40cm 18 BURPEES   BEGINNER: 9 DEADLIFT by feel 12 BOX STEP UP 50/40cm 15 BURPEES

  • VENERDI’ 2/11/18

    INTERVAL WOD 2:00 ON – 2:00 OFF x 5 SET RX: 12/9 CAL ROW 8 PULL UP MAX ALT ARM KB CLUSTER @24/16Kg   INTERMEDIATE: 12/9 CAL ROW 8 BANDED PULL UP MAX ALT ARM KB CLUSTER @20/12Kg   BEGINNER: 9/6 CAL ROW 8 RING ROW 10 ALT ARM KB CLUSTER by feel

  • SABATO 3/11/18

    METCON 5 ROUNDS FOR TIME 50 DOUBLE UNDER 25 PUSH UP HAND RELEASE 5 POWER SNATCH 60/45Kg

  • LUNEDI’ 5/11/18

    STRENGTH BACK SQUAT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON AMRAP 7’ RX: 10 WALL BALL 20/14LBS 10 PUSHUP   INTERMEDIATE: 10 WALL BALL 16/12 LBS 10 KNEES PUSHUP   BEGINNER: 8 WALL BALL (LOWER TARGET) 8 KNEES PUSHUP

  • MARTEDI’ 6/11/18

    MIDLINE 3 SET 1’ WEIGHTED PLANK 10 WEIGHTED GHD HIP EXTENSION 20 KB RUSSIAN TWIST REST 1:00   METCON 4 INTERVALS 3:00 ON – 3:00 OFF RX: 200m RUN 8 CHEST TO BAR 6 POWER CLEAN 60/40Kg MAX BURPEES   INTERMEDIATE: 200m RUN 8 PULL UP 6 POWER CLEAN 50/35Kg MAX BURPEES   BEGINNER: 100m

  • MERCOLEDI’ 7/11/18

    STRENGTH STRICT PRESS 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 3 ROUNDS FOR TIME RX: 20 PUSH PRESS 60/40Kg 20 BOX JUMP 60/50cm   INTERMEDIATE: 20 PUSH PRESS 50/30Kg 20 BOX JUMP 50/40cm   BEGINNER: 20 PUSH PRESS by feel 20 BOX STEP UP   CAP