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  • VENERDI’ 28/9/18

    SKILL: PULLUP   METCON TEST: “CINDY” AMRAP 20’ RX: 5 PULLUP 10 PUSHUP 15 AIR SQUAT   INTERMEDIATE: 5 BANDED PULLUP 10 KNEES PUSHUP 15 AIR SQUAT   BEGINNER: 4 RING ROW 8 KNEES PUSHUP 12 AIR SQUAT REST 30’’

  • SABATO 29/09/18

    METCON FOR TIME 21 - 15 - 9 - 15 - 21 DEADLIFT 100/70 Kg BURPEES OVER THE BAR PISTOL SQUAT (ALT LEG)

  • LUNEDI’ 1/10/18

    STRENGTH EVERY 1:30 X 6 SET 3 THRUSTER   METCON LADDER + 1/10* AMRAP 9’ RX: 1 THRUSTER 35/25Kg 10 DUs *ADD 1 THS AND 10 DUs EVERY ROUND   INTERMEDIATE: 1 THRUSTER 30/20Kg 20 SUs *ADD 1 THS AND 20 SUs EVERY ROUND   BEGINNER: 1 THRUSTER by feel 10 SUs *ADD 1 THS

  • MARTEDI’ 2/10/18

    METCON 30 INTERVALS: 40’’ ON – 20’’ OFF RX: CAL ASSAULT BIKE CAL ROW BURPEES BOX JUMP 60/50cm 2KB RUSSIAN SWING 24/16Kg REST   INTERMEDIATE: CAL ASSAULT BIKE CAL ROW BURPEES BOX JUMP 50/40cm 2KB RUSSIAN SWING 16/12Kg REST   BEGINNER: (30’’ ON – 30’’ OFF) CAL ASSAULT BIKE CAL ROW BURPEES BOX STEP UP

  • MERCOLEDI’ 3/10/18

    TEAM WOD OF 2: 20’ AMRAP RX: 30 HANG POWER CLEAN 40/30Kg 30 WALL BALL 20/16lbs 30 CAL ROW   INTERMEDIATE: 30 HANG POWER CLEAN 30/20Kg 30 WALL BALL 16/12lbs 30 CAL ROW   BEGINNER: (AMRAP 15’) 20 HANG POWER CLEAN by feel 20 WALL BALL by feel 20 CAL ROW   *Switch as needed

  • 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