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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 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

  • 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 15 BOX JUMP 60/50cm 12 (6R + 6L) KB PUSH JERK 20/12Kg 9 BANDED RING DIP   BEGINNER: 400m RUN 15 STEP UP by feel

  • 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 MIN TO COMPLETE: 18 TOES TO BAR 50 DOUBLE UNDERS 15 SQUAT CLEAN 40/25Kg IF COMPLETED, ADD ANOTHER 4 MIN TO COMPLETE: 18 TOES TO

  • 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 10 OVERHEAD SQUAT 40/30Kg   INTERMEDIATE: 50 SUMO DEADLIFT HIGH PULL 30/20Kg 40 TUCK CRUNCH 30 WALL BALL 16/12lbs 20 PULL UP 10 OVERHEAD SQUAT

  • 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   BEGINNER: 200m RUN 12 BOX STEP OVER by feel

  • 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 & JERK 70/50Kg 30 DOUBLE UNDERS   INTERMEDIATE: 5 CLEAN & JERK 50/30Kg 50 SINGLE UNDERS   BEGINNER: 5 CLEAN & JERK by feel 30 SINGLE

  • 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 16/12 lbs Ab-Mat SIT UP BURPEES   BEGINNER: 30’’ ON – 30’’ OFF RING ROW WALL BALL by fell Ab-Mat SIT UP BURPEES

  • 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 KB SWING 24/16Kg 9 DEADLIFT 60/40Kg 6 KNEES TO ELBOWS   BEGINNER: 12 KB SWING by feel 9 DEADLIFT by feel 6 KNEES TO CHEST

  • 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 40/30Kg 10 CHEST TO BAR 10 POWER SNATCH 40/30Kg   INTERMEDIATE: 10 PUSH PRESS 35/25Kg 10 PULL UP 10 POWER SNATCH 35/25Kg   BEGINNER: 10