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  • MARTEDI’ 29/1/19

    FRONT SQUAT EVERY 2:00 x 5 SETS 5 REP @75%   METCON: KAREN FOR TIME RX: 150 WALL BALL 20/14lbs   INTERMEDIATE: 150 WALL BALL 16/12lbs   BEGINNER 150 WALL

  • MERCOLEDI’ 30/1/19

    METCON AMRAP 30’ RX: 60 CAL ROW 9 BURPEES CHEST TO BAR 12 KB SWING 32/24Kg 800m RUN 60 DOUBLE UNDERS 20 Ab-Mat SIT UP   INTERMEDIATE: 60 CAL ROW

  • GIOVEDI’ 31/1/19

    WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT SNATCH + 2 SNATCH BALANCE @INCREASING WEIGHT, NO DROP   METCON OPEN WORKOUT 16.3 AMRAP 7’ RX: 10 POWER SNATCH 35/25Kg

  • VENERDI’ 1/2/19

    DEADLIFT EVERY 2:00 x 5 SETS 5 REP @75%   METCON WITH A 9’ TIME CAP RX: 50 HANDSTAND PUSH UP IN THE REMAINING TIME: AMRAP ALT ARM DB CLEAN

  • SABATO 2/2/19

    TEAM WOD OF TWO 20’ AMRAP 5 RING DIP 10 OVERHEAD SQUAT 40/30Kg 20 DOUBLE UNDERS   SWITCH PARTNER EVERY ROUND

  • LUNEDI’ 4/2/19

    WEIGHTLIFTING IN 12 MIN: 1RM SNATCH   METCON TEST OPEN 12.1 AMRAP 7’ BURPEES

  • MARTEDI’ 5/2/19

    METCON AMRAP 5’ 50 DOUBLE UNDERS 10 POWER CLEAN 5’ REST   AMRAP 5’ 50 DOUBLE UNDERS 10 PUSH JERK 5’ REST   AMRAP 5’ 50 DOUBLE UNDERS 10 POWER

  • MERCOLEDI’ 6/2/19

    STRENGTH EMOM 10’ ODD: 6 DEADLIFT @65-70% EVEN: 4-6 STRICT PULL UP   METCON FOR TIME 15 DOUBLE DB SNATCH 30 CHEST TO BAR 15 DOUBLE DB SNATCH 20 CHEST

  • GIVOEDI’ 7/2/19

    METCON EVERY 4:00 x 8 SETS RX 300m ROW 15-20 KB SWING 32/24Kg 10-15 WALL BALL 20/14lbs   INTERMEDIATE 300m ROW 15-20 KB SWING 24/16Kg 10-15 WALL BALL 16/12lbs  

  • VENERDI’ 8/2/19

    METCON AMRAP 15’ RX: 12 FRONT SQUAT 60/40Kg 12 HANDSTAND PUSHUP 12 TOES TO BAR   INTERMEDIATE: 12 FRONT SQUAT 40/25Kg 12 DEFICIT PUSHUP 12 V-UP   BEGINNER: 12 FRONT