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  • 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 24/16Kg

  • 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 RING DIP METCON (cap 15’) 15 – 12 – 9 – 6 – 3 STRICT RING DIP STRICT PULLUP 200m RUN AFTER EACH ROUND *scaling

  • 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 CLEAN 60/40Kg 21 LATERAL BURPEES   INTERMEDIATE: 21 LATERAL BURPEES 21 POWER CLEAN 45/35Kg 21 LATERAL BURPEES   BEGINNER: 15 DOWN & UP 15 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 BOX JUMP 50/30cm MAX WALL BALL 16/10lbs   BEGINNER: 15 / 10 CAL ROW 10 BOX STEP UP 50/30cm MAX WALL BALL 10/8lbs *SCORE: TOT

  • 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 – 9 DEADLIFT 100/70Kg HSPU   INTERMEDIATE: 21 – 15 – 9 DEADLIFT 80/50Kg DBs ZED PRESS 15/10Kg   BEGINNER: 21 – 15 – 9 KB

  • 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 RUN 40 THRUSTERS 600m RUN 40 FRONT SQUAT *BAR: 15/10Kg   BEGINNER: 2 / 3 ROUNDS 200m RUN 10 OVERHEAD SQUAT with pvc 200m RUN

  • VENERDI’ 21/9/18

    STRENGTH EVERY 1:30 x 5 SETS 5 PUSH PRESS   METCON AMRAP 15’ RX: 15 PULLUP 12 ALT LEG FRONT RACK LUNGES 9 CLEAN AND PRESS BB 50/35Kg   INTERMEDIATE: 15 BANDED PULLUP 12 ALT LEG FRONT RACK LUNGES 9 CLEAN AND PRESS BB 40/30Kg   BEGINNER: 12 RING ROWS 10 ALT LEG LUNGES 8