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  • MARTEDI’ 15/1/19

    FRONT SQUAT EVERY 1:30 x 6 SETS 8 REP @50%   METCON AMRAP 12’ RX 7 DBs FRONT SQUAT 25/15Kg 7 HANDSTAND PUSH UP 42 DOUBLE UNDERS   INTERMEDIATE: 7

  • MERCOLEDI’ 16/1/19

    SKILL: KIPPING RING DIP   METCON AMRAP 16’ RX: 400m RUN 15 BOX JUMP 60/50cm 12 (6R + 6L) KB PUSH JERK 24/16Kg 9 RING DIP   INTERMEDIATE: 400m RUN

  • GIOVEDI’ 17/1/19

    WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 CLEAN DEADLIFT + 1 LOW HANG SQ. CLEAN + 1 HANG SQ. CLEAN @INCREASING WEIGHT, NO DROP   REVISITED OPEN WORKOUT 16.2 4

  • VENERDI’ 18/1/19

    DEADLIFT EVERY 1:30 x 6 SETS 8 REP @50%   METCON FOR TIME RX: 50 SUMO DEADLIFT HIGH PULL 40/30Kg 40 V-UP 30 WALL BALL 20/14lbs 20 CHEST TO BAR

  • SABATO 19/1/19

    TEAM WOD OF TWO I GO YOU GO 50 CLEAN & JERK 60/45Kg 100 PUSH UP 150 WALL BALL 200 SIT UP

  • LUNEDI’ 21/1/19

    Lunedì 21 Gennaio FRONT SQUAT EVERY 1:30 x 6 SETS 6 REP @70%   METCON EVERY 2:30 x 6 SETS RX & INTERMEDIATE: 200m RUN 15 BOX JUMP OVER 60/50cm

  • MARTEDI’ 22/1/19

    WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 CLEAN PULL + 1 HANG POWER CLEAN + 1 POWER CLEAN @INCREASING WEIGHT, NO DROP   METCON AMRAP 10’ RX: 5 CLEAN &

  • MERCOLEDI’ 23/1/19

    SKILL: J-HOOK ROPE CLIMB   METCON 16’ EMOM (MAX 45’’ OF WORK) RX: ROPE CLIMB WALL BALL 20/14 lbs Ab-Mat SIT UP BURPEES   INTERMEDIATE: STRICT PULL UP WALL BALL

  • GIOVEDI’ 24/1/19

    DEADLIFT EVERY 1:30 x 6 SETS 6 REP @70%   METCON 5 ROUNDS FOR TIME RX: 12 KB SWING 32/24Kg 9 DEADLIFT 80/50Kg 6 TOES TO BAR   INTERMEDIATE: 12

  • VENERDI’ 25/1/19

    WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 SNATCH PULL + 1 HANG POWER SNATCH + 1 POWER SNATCH @INCREASING WEIGHT, NO DROP   METCON AMRAP 12’ RX: 10 PUSH PRESS