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  • 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

  • SABATO 26/01/19

    TEAM WOD OF TWO SWITCH AS NEEDED FOR TIME: 800m ROW 2 ROUNDS OF CINDY 600m ROW 4 ROUND OF CINDY 400m ROW 6 ROUNDS OF CINDY 200m ROW 8 ROUNDS OF CINDY   *1 ROUND OF CINDY: 5 PULL UP 10 PUSH UP 15 AIR SQUAT

  • LUNEDI’ 28/1/19

    WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT, NO DROP   METCON 4 ROUNDS FOR TIME RX: 60 DOUBLE UNDERS 15 HANG POWER CLEAN 50/35Kg 12 LATERAL BURPEES   INTERMEDIATE: 100 SINGLE UNDERS 15 HANG POWER CLEAN 40/25Kg 12 LATERAL BURPEES   BEGINNER: 60 SINGLE UNDERS

  • MARTEDI’ 29/1/19

    FRONT SQUAT EVERY 2:00 x 5 SETS 5 REP @75%   METCON: KAREN FOR TIME RX: 150 WALL BALL 20/14lbs   INTERMEDIATE: 150 WALL BALL 16/12lbs   BEGINNER 150 WALL BALL by feel   CAP TIME 15’

  • MERCOLEDI’ 30/1/19

    METCON AMRAP 30’ RX: 60 CAL ROW 9 BURPEES CHEST TO BAR 12 KB SWING 32/24Kg 800m RUN 60 DOUBLE UNDERS 20 Ab-Mat SIT UP   INTERMEDIATE: 60 CAL ROW 9 BURPEES PULL UP 12 KB SWING 24/16Kg 800m RUN 100 SINGLE UNDERS 20 Ab-Mat SIT UP   BEGINNER: 60 CAL ROW 9 BURPEES 9