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  • LUNEDI’ 10/9/18

    WEIGHTLIFTING WITH A RUNNING CLOCK: EMOM x 10 FROM 1 TO 5: 3 PAUSED (3’’) SNATCH DEADLIFT FROM 6 TO 10: 3 SNATCH HIGH PULL REST 3:00 10 MINUTES TO:

  • MARTEDI’ 11/9/18

    METCON 5 INTERVALS, 3:00 ON – 3:00 OFF 500m ROW 30 DUs / 50 SUs MAX ALT ARM DB SNATCH 20/10Kg

  • MERCOLEDI’ 12/9/18

    TEST: DT 5 ROUNDS FOR TIME (cap 15’) 12 DEADLIFT 9 HANG POWER CLEAN 6 PUSH JERK BARBELL 70/50Kg

  • GIOVEDI’ 13/9/18

    WOD FOR TIME (cap 30’) 1600m RUN 21 KB SWING 21 GOBLET SQUAT 800m RUN 15 KB SWING 15 GOBLET SQUAT 400m RUN 9 KB SWING 9 GOBLET SQUAT KETTLEBELL

  • VENERDI’ 14/9/18

    REVIEW AND PRACTICE RING DIP 3 / 4 SET OF 10-20’’ RING HOLD (TOP POSITION) 2 STRICT RING DIP / NEGATIVE RING DIP 2 KIPPING RING DIP / 2 JUMPING

  • SABATO 15/9/18

    TEAM WOD OF 2 FOR TIME: COMPLETE AS A TEAM 300 BOX JUMP OVER 60/50cm EVERY 2:00 EACH PARTNER MUST PERFORM 15 WALL BALL SHOT 9/6Kg CAP TIME 30 MIN

  • LUNEDI’ 17/9/18

    WEIGHTLIFTING EVERY 1:30 x 10 SETS 1 POWER CLEAN + 1 HANG SQUAT CLEAN + 2 FRONT SQUAT   METCON FOR TIME (cap 9’) RX: 21 LATERAL BURPEES 21 POWER

  • MARTEDI’ 18/9/18

    METCON 5 INTERVALS, 3:00 ON – 3:00 OFF RX: 20 / 15 CAL ROW 15 BOX JUMP 60/50cm MAX WALL BALL 20/14lbs   INTERMEDIATE: 18 / 13 CAL ROW 15

  • MERCOLEDI’ 19/9/18

    REVIEW AND PRACTICE HSPU 3 / 4 SETS OF 10’’ HANDSTAND HOLD 2 STRICT HSPU / NEGATIVE 3 KIPPING HSPU   TEST DIANE (cap 15’) RX: 21 – 15 –

  • GIOVEDI’ 20/9/18

    CHIPPER FOR TIME (cap 25’) RX: 600m RUN 50 OVERHEAD SQUAT 600m RUN 50 THRUSTERS 600m RUN 50 FRONT SQUAT *EMPTY BAR   INTERMEDIATE: 600m RUN 40 OVERHEAD SQUAT 600m