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  • 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

  • LUNEDI’ 11/3/19

    SKILL: PISTOLS   METCON AMRAP 12’ RX 5 CHEST TO BAR 10 ALT PISTOL 15 PUSH UP   INT 5 PULL UP 10 ALT PISTOL WITH MB 15 PUSH UP

  • MARTEDI’ 12/3/19

    TEAM WOD OF 2 FOR TIME 400 – 600 – 800m RUN TOGETHER 60 – 40 – 20 HANG POWER SNATCH 10 – 8 – 6 WALL CLIMB *SWITCH AS

  • MERCOLEDI’ 13/3/19

    FRONT SQUAT BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON 3 ROUNDS FOR TIME RX 12 BURPEES 6 SQUAT CLEAN 60/40Kg 3 BAR MUSCLE UP  

  • GIOVEDI’ 14/3/19

    METCON 25’ EMOM RX A) 12 GHD SIT UP B) 5 STRICT RING DIP + 10’’ HOLD (TOP POSITION) C) 10 CAL BIKE D) 15 BOX JUMP OVER 60/50cm E)