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  • GIOVEDI’ 4/10/18

    STRENGTH EVERY 2:00 x 5 SETS 4-6 STRICT PULLUP   RUN (cap 18’) RX & INTERMEDIATE: 3 x 800m Rest 2:1   BEGINNER: 3 x 600m REST 2:1

  • VENERDI’ 5/10/18

    WEIGHTLIFTING EVERY 1:15 x 8 SETS COMPLEX: 1 HIGH HANG SQ. SNATCH + 1 HANG SQ. SNATCH + 1 LOW HANG SQ. SNATCH #LIGHT WEIGHT   TEST: RANDY (cap 12’) FOR TIME RX: 75 SNATCH 35/25Kg   INTERMEDIATE: 75 SNATCH empty bar   BEGINNER: 50 SNATCH by feel

  • SABATO 6/10/18

    METCON TEAM OF 2 (CAP 25') 1 ROUND OF KELLY 2 ROUNDS OF HELEN 1 ROUND OF KELLY   RUN TOGETHER SWITCH AS NEEDED   *KELLY: 400m RUN 30 BOX JUMP 60/50cm 30 WALL BALL 20/14 lbs   *HELEN: 400m RUN 21 KB SWING 24/16Kg 12 PULLUP

  • LUNEDI’ 8/10/18

    WEIGHTLIFTING 10’ EMOM 1 POWER CLEAN + 1 SQUAT CLEAN (DROP, RESET & GO)   METCON 3 ROUNDS FOR TIME (cap 18’) RX: 75 DUs 50 AIR SQUAT 15 POWER CLEAN 60/40Kg   INTERMEDIATE: 150 SUs 50 AIR SQUAT 15 POWER CLEAN 45/30Kg   BEGINNER: 1:00 SINGLE UNDERS 30 AIR SQUAT 12 POWER CLEAN by

  • MARTEDI’ 9/10/18

    METCON 5 INTERVALS: 2:30 ON – 2:30 OFF RX: 20 BOX JUMP OVER 60/50cm 10 WALL BALL 20/14lbs MAX DBs DEADLIFT 25/15Kg   INTERMEDIATE: 20 BOX JUMP OVER 50/40cm 10 WALL BALL 14/12lbs MAX DBs DEADLIFT 15/10Kg   BEGINNER: 14 BOX STEP OVER 50/40cm 10 WALL BALL by feel 15 DBs DEADLIFT by feel

  • MERCOLEDI’ 10/10/18

    METCON TEAM OF 2 AMRAP 30’ RX: 500m ROW 400m RUN 4 ROUNDS OF CINDY (5 PULL UP, 10 PUSH UP, 15 AIR SQUAT)   INTERMEDIATE: 500m ROW 400m RUN 4 ROUNDS OF SCALED CINDY (5 BANDED PULLUP, 10 KNEES PUSHUP, 15 AIR SQUAT)   BEGINNER: 400m ROW 200m RUN 4 ROUNDS OF MINI CINDY

  • GIOVEDI’ 11/10/18

    GYMNASTIC EVERY 45’’ x 8 SETS RX: 2 KNEES TO ELBOWS + 3 TOES TO BAR INT: 2 KNEES TO CHEST + 2 KNEES TO ELBOWS + 1 TOES TO BAR BEG: 5 KNEES TO CHEST     METCON AMRAP 12’ RX: 10 KB SWING 24/16Kg 8 HANDSTAND PUSHUP 6 V-UP   INTERMEDIATE: 10 KB

  • VENERDI’ 12/10/18

    WEIGHTLIFTING EVERY 1:30 x 10 SETS (15’) 3 SNATCH DEADLIFT + 3 SNATCH PULL @HEAVY   METCON EMOM x 10’ RX: 8 LATERAL BURPEES 5 POWER SNATCH 40/30Kg   INTERMEDIATE: 8 LATERAL BURPEES 5 POWER SNATCH 30/20Kg   BEGINNER: 5 BURPEES 4 HANG POWER SNATCH by feel

  • SABATO 13/10/18

    TEAM WOD OF 2 25’ AMRAP – SWITCH EVERY FULL ROUND 30 DU 10 MT OH DB WALKING LUNGE 20/10 KG LEFT ARM 10 HANG POWER CLEAN 60/45 KG 10 MT OH DB WALKING LUNGE 20/10 KG RIGHT ARM

  • LUNEDI’ 15/10/18

    METCON 4 ROUNDS FOR TIME (cap 20’) RX: 21 DEADLIFT 60/40Kg 15 BOX JUMP OVER 60/50cm 9 PUSH JERK 60/40Kg   INTERMEDIATE: 21 DEADLIFT 45/25Kg 15 BOX JUMP OVER 50/40cm 9 PUSH JERK 45/25Kg   BEGINNER: 21 KB DEADLIFT by feel 15 BOX STEP OVER by feel 9 STOH by feel