MERCOLEDI' 20/3/19
2019-03-20
METCON
10 ROUNDS FOR TIME
RX
5 DEADLIFT 120/85Kg
7 PULL UP
9 BOX JUMP 60/50cm

INT
5 DEADLIFT 90/60Kg
7 BANDED PULL UP
9 BOX JUMP 60/50cm

BEG
5 DEADLIFT by feel
7 RING ROW 3030
9 BOX STEP UP

CAP TIME 18 MIN

GIOVEDI' 21/3/19
2019-03-21
METCON
5 SETS
RX:
50 DOUBLE UNDERS
30 WALKING LUNGES
20 SIT UP
REST 2 MIN

INT & BEG:
25 TUCK JUMP
30 WALKING LUNGES
20 SIT UP
REST 2 MIN

VENERDI' 22/3/19
2019-03-22
OPEN WORKOUT 19.5 :))

SABATO 23/3/19
2019-03-23
TEAM WOD OF TWO
25’ AMRAP
21 KB SWING 24/16Kg
15 DB SNATCH 22.5/15Kg
9 BURPEES
SWITCH PARTNER EVERY ROUND

LUNEDI' 25/3/19
2019-03-25
METCON
EVERY 6MIN X 4 ROUNDS
RX:
63 DOUBLE UNDERS
21 BURPEES
7 POWER SNATCH 50/35Kg

INT:
30 TUCK JUMPS
21 BURPEES
7 POWER SNATCH 40/25Kg

BEG:
30 TUCK JUMPS
21 BURPEES
7 POWER SNATCH by feel

MARTEDI' 26/3/19
2019-03-26
TEAM WOD OF TWO
AMRAP 25’
RX:
400m RUN
8 ROUNDS OF CINDY*
*5 PULL UP 10 PUSH UP 15 AIR SQUAT

INT:
400m RUN
8 ROUNDS OF SCALED CINDY*
*5 BANDED PULL UP 10 KNEES PUSH UP 15 AIR SQUAT

BEG:
400m RUN
8 ROUNDS OF MINI CINDY*
*4 RING ROW 8 KNEES PUSH UP 12 AIR SQUAT

MERCOLEDI' 27/3/19
2019-03-27
METCON
AMRAP 15’
3 – 6 – 9 – 12 . . .
RX:
3 HANDSTAND PUSH UP
3 DEADLIFT 100/70Kg

INT:
3 PIKE PUSH UP
3 DEADLIFT 80/50Kg

BE G:
3 PUSH UP
3 DEADLIFT by feel

GIOVEDI' 28/3/19
2019-03-28
METCON
2:00 ON – 2:00 OFF X6 INTERVALS
RX:
30 SUMO DEADLIFT HIGH PULL 40/30Kg
MAX EFFORT SIT UP

INT:
30 SUMO DEADLIFT HIGH PULL 35/25Kg
MAX EFFORT SIT UP

BEG:
25 SUMO DEADLIFT HIGH PULL by feel
15 SIT UP

VENERDI' 29/3/19
2019-03-29
METCON
2 ROUNDS FOR TIME
RX:
30 TOES TO BAR
30 ALT PISTOLS
30 KB SWING 24/16Kg
30 ALT DB SNATCH 22.5/15Kg

INT:
30 KNEES TO CHEST
30 ALT PISTOLS (ASSISTED)
30 KB SWING 20/12Kg
30 ALT DB SNATCH 20/12.5Kg

BEG:
30 HANGING KNEE RAISES
30 AIR SQUAT
30 KB SWING by feel
30 ALT DB SNATCH by feel

CAP TIME 15 MIN

LUNEDI' 01/04/2019
2019-04-01
STRENGTH
3 SET
5 BACK SQUAT
16 ALT ARM DBs PRESS
REST 1:30

METCON
7’ AMRAP
RX:
50 DOUBLE UNDERS
20 DB FRONT SQUAT
10 DB PUSH PRESS 22.5/15Kg

INT:
30 DOUBLE UNDERS
20 DB FRONT SQUAT
10 DB PUSH PRESS 17.5/12.5Kg

BEG:
50 SINGLE UNDERS
20 DB FRONT SQUAT
10 DB PUSH PRESS by feel

MARTEDI' 02/04/2019
2019-04-02
MIDLINE
8’ EMOM
ODD: 30’’ HOLLOW HOLD
EVEN: 30’’ SUPERMAN HOLD

METCON
TEAM OF 3
20’ AMRAP
RX:
90 CAL ROW
60 KB PUSH JERK 24/16Kg
30 BURPEES SYNCHRO

INT:
90 CAL ROW
60 KB PUSH JERK 20/12Kg
30 BURPEES SYNCHRO

BEG:
90 CAL ROW
60 KB PUSH JERK by feel
30 BURPEES SYNCHRO

MERCOLEDI' 03/04/2019
2019-04-03
WEIGHTLIFTING
EVERY 1:15 X 8 SETS
1 SNATCH PULL + 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH

METCON
4 ROUNDS FOR TIME
RX:
8 TOES TO BAR
12 POWER SNATCH 35/25Kg

INT:
8 KNEES TO ELBOWS
12 POWER SNATCH 30/20Kg

BEG:
8 HANGING KNEES RAISES
12 POWER SNATCH by feel

CAP TIME 7 MIN

GIOVEDI' 04/04/2019
2019-04-04
GYMNASTIC
10’ EMOM
ODD: 3 STRICT PULL UP
EVEN: MAX HANDSTAND HOLD FACING WALL

METCON
FOR TIME
RX:
1000m ROW
75 PUSH UP
50 PULL UP

INT:
1000m ROW
75 KNEES PUSH UP
50 BANDED PULL UP

BEG:
3 ROUNDS OF
300m ROW
25 KNEES PUSH UP
15 RING ROW

CAP TIME 15 MIN

VENERDI' 05/04/2019
2019-04-05
STRENGTH
3 SETS
5 DEADLIFT
8 BB PENDLAY ROW
REST 1:30

METCON
1:30 ON – 1:30 OFF X 5 SETS
RX:
200m SPRINT
MAX EFFORT DEADLIFT 70/50Kg

INT:
200m SPRINT
MAX EFFORT DEADLIFT 60/40Kg

BEG:
200m SPRINT
MAX EFFORT DEADLIFT by feel

SABATO 06/04/2019
2019-04-06
SORPRESA ?

LUNEDI' 08/04/2019
2019-04-08
STRENGTH
5 X 5 PUSH PRESS

METCON
14’ AMRAP
RX:
60 DOUBLE UNDERS
40 AIR SQUAT
20 BURPEES
10 PUSH JERK 60/40Kg

INT:
40 DOUBLE UNDERS
40 AIR SQUAT
20 BURPEES
10 PUSH JERK 50/30Kg

BEG:
60 SINGLE UNDERS
40 AIR SQUAT
20 BURPEES
10 PUSH JERK by feel

MARTEDI' 09/04/2019
2019-04-09
ENDURANCE
FOR TIME
TEAM OF 3
1600m RUN TOGETHER
3000m ROW (I GO YOU GO)
1600m RUN TOGETHER

CAP TIME 35 MIN

MERCOLEDI' 10/04/2019
2019-04-10
WEIGHTLIFTING
EVERY 1:15 X 8 SETS
1 POWER CLEAN + 1 HANG SQUAT CLEAN + 2 PUSH JERK

METCON
3 ROUNDS FOR TIME
RX:
21 POWER CLEAN 40/30Kg
15 PULL UP
9 BOX JUMP OVER 60/50cm

INT:
21 POWER CLEAN 35/25Kg
15 BANDED PULL UP
9 BOX JUMP OVER 60/50cm

BEG:
21 POWER CLEAN by feel
15 RING ROW
9 BOX STEP OVER 60/50cm

CAP TIME 12 MIN

BE READY FOR THE UNKNOWN
2019-04-11 00:00 - 2019-04-30 23:55 (Europe/Rome)
?
