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  • 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

  • SABATO 12/1/19

    TEAM WOD OF TWO 25’ AMRAP 10 DEADLIFT 80/65Kg 10 SIT UP 10 SYNCHRO BURPEES OVER THE BARBELL

  • LUNEDI’ 14/1/19

    WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 SNATCH DEADLIFT + 1 LOW HANG SQ. SNATCH + 1 HANG SQ. SNATCH @ INCRESING WEIGHT, NO DROP   METCON 3 ROUNDS FOR TIME RX: 21 POWER SNATCH 40/30Kg 15 PULL UP 9 BURPEES   INTERMEDIATE: 21 POWER SNATCH 35/25Kg 15 BANDED PULL UP 9 BURPEES   BEGINNER:

  • 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 DBs FRONT SQUAT 20/10Kg 7 DEFICIT PUSH UP 60 SINGLE UNDERS   BEGINNER: 7 DBs FRONT SQUAT by feel 7 PUSH UP 40 SINGLE UNDERS