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  • MERCOLEDI’ 2/1/19

    METCON FOR TIME RX: 800m RUN THEN 10 ROUNDS OF 10 HANDSTAND PUSHUP 10 ALT PISTOLS THEN 1Km ROW   INTERMEDIATE: 800m RUN THEN 10 ROUNDS OF 10 DEFICIT PUSHUP 10 MB ALT PISTOLS THEN 1Km ROW   BEGINNER: 600m RUN THEN 10 ROUNDS OF 10 PUSH UP 10 MB FRONT SQUAT THEN 750m ROW

  • GIOVEDI’ 3/1/19

    STRENGTH TEST: 12 MIN TO FIND 1RM FRONT SQUAT   OPEN WORKOUT 18.5 AMRAP 7’ LADDER +3 RX: 3 THRUSTER 40/30Kg 3 CHEST TO BAR   INTERMEDIATE: 3 THRUSTER 35/25Kg 3 PULL UP   BEGINNER: 3 THRUSTER by feel 3 RING ROW

  • VENERDI’ 4/1/19

    5 ROUNDS FOR TIME RX: 36 DOUBLE UNDERS 10 LATERAL BURPEES 9 TOES TO BAR 8 HANG SQUAT CLEAN 70/50Kg   INTERMEDIATE: 70 SINGLE UNDER 10 LATERAL BURPEES 9 KNEES TO ELBOWS 8 HANG SQUAT CLEAN 50/35Kg   BEGINNER: 40 SINGLE UNDERS 10 BURPEES 9 KNEES TO CHEST 8 HANG CLEAN ANY STYLE by feel

  • SABATO 5/1/19

    TEAM WOD OF 3 100 - 80 - 60 - 40 - 20 BURPEES BOX JUMP 60/50cm WALL BALL 20/14lbs DBs DEADLIFT 20/15Kg CAP TIME 30 MIN

  • LUNEDI’ 7/1/19

    FRONT SQUAT EVERY 1:30 x 6 SETS 6 REP @50%   METCON AMRAP 12’ RX: 7 POWER SNATCH 60/40Kg 14 STRICT RING DIP   INTERMEDIATE: 7 POWER SNATCH 45/30Kg 14 DEFICIT PUSH UP   BEGINNER: 7 POWER SNATCH by feel 14 KNEES PUSH UP

  • MARTEDI’ 8/1/19

    GYMNASTIC 8’ EMOM 3-5 STRICT PULL UP + MAX KIPPING PULLUP   METCON FOR TIME 30 PLATE OVERHEAD LUNGES 30 KNEES TO CHEST 30 Ab-Mat SIT UP 30 BURPEES 30 Ab-Mat SIT UP 30 KNEES TO CHEST 30 PLATE OVERHEAD LUNGES   CAP TIME 13’   PLATE RX: 20/15Kg INTERMEDIATE: 15/10Kg BEGINNER: 10/5Kg & 20

  • MERCOLEDI’ 9/1/19

    WEIGHTLIFTING EVERY 1:15 x 8 SET 1 POWER SNATCH + 1 SNATCH BALANCE + 1 OVERHEAD SQUAT @ INCREASING WEIGHT   METCON AMRAP 9’ RX: 30 DOUBLE UNDERS 12 ALT ARM DB SNATCH 22.5/15Kg   INTERMEDIATE: 60 SINGLE UNDERS 12 ALT ARM DB SNATCH 17.5/12.5Kg   BEGINNER: 40 SINGLE UNDERS 12 ALT ARM DB SNATCH

  • GIOVEDI’ 10/1/19

    DEADLIFT EVERY 1:30 x 6 SETS 6 REP @50%   OPEN WORKOUT  11.2 AMRAP 15’ RX: 9 DEADLIFT 70/50Kg 12 PUSH UP 15 BOX JUMP 60/50cm   INTERMEDIATE: 9 DEADLIFT 60/40Kg 12 PUSH UP 15 BOX JUMP 60/50cm   BEGINNER: 9 DEADLIFT by feel 12 KNEES PUSH UP 15 STEP UP by feel

  • VENERDI’ 11/1/19

    WEIGHTLIFTING EVERY 1:15 x 8 SET 1 POWER CLEAN + 1 SQUAT CLEAN + 1 PUSH JERK @ INCREASING WEIGHT, NO DROP   METCON 3 ROUNDS FOR TIME RX: 15 WALL BALL 20/14lbs 12 POWER CLEAN 40/30Kg 9 FRONT SQUAT 40/30Kg 6 PUSH PRESS 40/30Kg   INTERMEDIATE: 15 WALL BALL 14/10lbs 12 POWER CLEAN 35/25Kg