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  • 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

  • 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