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  • MARTEDI’ 23/10/18

    METCON AMRAP 15’ RX: 30 DUs 15 POWER CLEAN 50/35Kg 30 DUs 15 TOES TO BAR   INTERMEDIATE: 60 SUs 15 POWER CLEAN 40/25Kg 60 SUs 15 KNEES TO CHEST   BEGINNER: 45 SUs 15 POWER CLEAN by feel 45 SUs 15 Ab-Mat SIT UP

  • MERCOLEDI’ 24/10/18

    STRENGTH DEADLIFT EVERY 2:00 x 5 SET 3 REP (HEAVY/CLIMBING)   METCON TEAM OF 2 AMRAP 18’ RX: 7 DEADLIFT 100/70Kg 200m RUN 7 BURPEES   INTERMEDIATE: 7 DEADLIFT 70/45Kg 200m RUN 7 BURPEES   BEGINNER: 7 DEADLIFT by feel 100m RUN 7 DOWN & UP   *SWITCH EVERY ROUND

  • GIOVEDI’ 25/10/18

    INTERVALS 4:00 ON – 4:00 OFF x 3 SETS AMRAP RX: 21/18 CAL ROW 15 POWER SNATCH 50/35Kg 9 BOX JUMP OVER 60/50cm   INTERMEDIATE: 21/18 CAL ROW 15 POWER SNATCH 40/25Kg 9 BOX JUMP OVER 50/40cm   BEGINNER: 15/12 CAL ROW 9 POWER SNATCH by feel 6 BOX STEP OVER by feel   *RESTART

  • VENERDI’ 26/10/18

    METCON AMRAP 20’ RX: 7 CHEST TO BAR 14 ALT. PISTOL 21 V-UP   INTERMEDIATE: 7 PULL UP 14 ALT PISTOLS (with mb behind) 21 TUCK CRUNCH   BEGINNER: 10 RING ROW 14 MEDBALL SQUAT 16/12lbs 21 Ab-Mat SITUP

  • SABATO 27/10/18

    TEAM WOD OF 2 WITH A RUNNING CLOCK: FROM 0 TO 10: find 1 RM of Snatch and 1 RM Clean and Jerk ( Each partner choose only one lift ) Working only one at time with same barbell SCORE: Total weight of two best lift. FROM 11 TO 25: FOR TIME: Karen 150 wall

  • LUNEDI’ 29/10/18

    STRENGTH EVERY 2:00 x 6 SET 8 FRONT SQUAT + 10 PUSH UP   METCON TEST: ANNIE (CAP 10’) RX: 50 – 40 – 30 – 20 – 10 DUs Ab-Mat SIT UP   INTERMEDIATE: 100 – 80 – 60 – 40 – 20 SUs 50 – 40 – 30 – 20 – 10 Ab-Mat

  • MARTEDI’ 30/10/18

    MIDLINE 9’ EMOM 5-7 STRICT TOES TO BAR 8-10 GOOD MORNING WITH PLATE 40’’ WEIGHTED PLANK   METCON 5 INTERVALS 2:00 ON – 2:00 OFF LADDER +3 RX: 3 KB SNATCH 24/16Kg 3 BURPEES *ADD 3 REP EVERY ROUND   INTERMEDIATE: 3 KB SNATCH 16/12Kg 3 BURPEES *ADD 3 REP EVERY ROUND   BEGINNER: 2

  • MERCOLEDI’ 31/10/18

    STRENGTH EVERY 2:00 x 5 SET 3 CLEAN DEADLIFT WITH 2” PAUSE BELOW THE KNEE   METCON 3 ROUNDS FOR TIME RX: 12 DEADLIFT 100/70Kg 15 BOX JUMP 60/50cm 18 BURPEES   INTERMEDIATE: 12 DEADLIFT 80/50Kg 15 BOX JUMP 50/40cm 18 BURPEES   BEGINNER: 9 DEADLIFT by feel 12 BOX STEP UP 50/40cm 15 BURPEES

  • VENERDI’ 2/11/18

    INTERVAL WOD 2:00 ON – 2:00 OFF x 5 SET RX: 12/9 CAL ROW 8 PULL UP MAX ALT ARM KB CLUSTER @24/16Kg   INTERMEDIATE: 12/9 CAL ROW 8 BANDED PULL UP MAX ALT ARM KB CLUSTER @20/12Kg   BEGINNER: 9/6 CAL ROW 8 RING ROW 10 ALT ARM KB CLUSTER by feel