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  • SABATO 15/9/18

    TEAM WOD OF 2 FOR TIME: COMPLETE AS A TEAM 300 BOX JUMP OVER 60/50cm EVERY 2:00 EACH PARTNER MUST PERFORM 15 WALL BALL SHOT 9/6Kg CAP TIME 30 MIN

  • LUNEDI’ 17/9/18

    WEIGHTLIFTING EVERY 1:30 x 10 SETS 1 POWER CLEAN + 1 HANG SQUAT CLEAN + 2 FRONT SQUAT   METCON FOR TIME (cap 9’) RX: 21 LATERAL BURPEES 21 POWER

  • MARTEDI’ 18/9/18

    METCON 5 INTERVALS, 3:00 ON – 3:00 OFF RX: 20 / 15 CAL ROW 15 BOX JUMP 60/50cm MAX WALL BALL 20/14lbs   INTERMEDIATE: 18 / 13 CAL ROW 15

  • MERCOLEDI’ 19/9/18

    REVIEW AND PRACTICE HSPU 3 / 4 SETS OF 10’’ HANDSTAND HOLD 2 STRICT HSPU / NEGATIVE 3 KIPPING HSPU   TEST DIANE (cap 15’) RX: 21 – 15 –

  • GIOVEDI’ 20/9/18

    CHIPPER FOR TIME (cap 25’) RX: 600m RUN 50 OVERHEAD SQUAT 600m RUN 50 THRUSTERS 600m RUN 50 FRONT SQUAT *EMPTY BAR   INTERMEDIATE: 600m RUN 40 OVERHEAD SQUAT 600m

  • VENERDI’ 21/9/18

    STRENGTH EVERY 1:30 x 5 SETS 5 PUSH PRESS   METCON AMRAP 15’ RX: 15 PULLUP 12 ALT LEG FRONT RACK LUNGES 9 CLEAN AND PRESS BB 50/35Kg   INTERMEDIATE:

  • SABATO 22/9/18

    TEAM WOD OF 2 FOR TIME RX 40 SYNCHRO 1 ARM DB THRUSTERS 30 TOES TO BAR 30 SYNCHRO 1 ARM DB THRUSTERS 30 TOES TO BAR 20 SYNCHRO 1

  • LUNEDI’ 24/9/18

    WEIGHTLIFTING EVERY 1:30 x 10 SETS 1 POWER SNATCH + 1 HANG SQUAT SNATCH + 2 OVERHEAD SQUAT   METCON AMRAP 8’ RX: 15 Ab-mat SIT UP 30 DUs  

  • MARTEDI’ 25/9/18

    METCON 8 INTERVALS 2:00 ON – 2:00 OFF RX: 12 DBs BURPEES MAX DBs PUSH PRESS DBs 20/10Kg   INTERMEDIATE: 12 DBs BURPEES MAX DBs PUSH PRESS DBs 15/7.5Kg  

  • MERCOLEDI’ 26/9/18

    REVIEW AND PRACTICE MUSCLE UP EVERY 0:45 x 6 SETS 1 MUSCLE UP   “HALF NATE”: AMRAP 10’ RX: 2 MUSCLE UP 4 HANDSTAND PUSHUP 8 KB SWING 32/24Kg   INTERMEDIATE: