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  • MERCOLEDI’ 27/2/19

    METCON 5 ROUNDS FOR TIME RX: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 22.5/15Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND   INT: 15

  • GIOVEDI’ 28/2/19

    METABOLIC CONDITIONING RX, INTERMEDIATE & BEGINNER: ROW 250m ROW 500m ROW 1000m ROW 500m ROW 250m WORK-REST 1:1

  • SABATO 2/3/19

    TEAM WOD OF TWO SWITCH AS NEEDED 30 SHOULDER TO OVERHEAD 40 CHEST TO BAR 50 SNATCH 60 BURPEES BOX JUMP OVER 50 SNATCH 40 CHEST TO BAR 30 SHOULDER

  • LUNEDI’ 4/3/19

    METCON FOR TIME 1 ROUND OF: 100 DOUBLE UNDERS 50 AIR SQUAT 25 PUSH PRESS FOLLOWED BY 2 ROUNDS OF: 60 DOUBLE UNDERS 30 AIR SQUAT 15 PUSH PRESS FOLLOWED

  • MARTEDI’ 5/3/19

    METCON 2:30 ON – 2:30 OFF x 5 INTERVALS RX: M300/W250m ROW 10 CHEST TO BAR MAX KB SNATCH 24/16Kg   INT M300/W250m ROW 10 PULL UP MAX KB SNATCH

  • MERCOLEDI’ 6/3/19

    SKILL BAR MUSCLE UP   METCON ”PIETRO” AMRAP 19’ RX: 2 BAR MUSCLE UP or M4/W3 STRICT PULL UP 3 THRUSTER 135/95lbs 19 LATERAL BURPEES

  • GIOVEDI’ 7/3/19

    METCON 30’ EMOM RX A) 5 STRICT HANDSTAND PUSH UP + 10’’ HANDSTAND HOLD B) 16-20 WALKING LUNGES C) 6-10 CAL BIKE D) 30-40’’ HOLLOW HOLD E) 8-12 CAL ROW

  • SABATO 9/3/19

    TEAM WOD OF 2 FOR TIME CASH IN:  150m DOUBLE KB FARMER CARRY (EACH) THEN 20 ROUNDS OF 10 DOUBLE KB RUSSIAN SWING 10 DOUBLE KB FRONT SQUAT 10 DOUBLE