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  • VENERDI’ 2/11/18

    INTERVAL WOD 2:00 ON – 2:00 OFF x 5 SET RX: 12/9 CAL ROW 8 PULL UP MAX ALT ARM KB CLUSTER @24/16Kg   INTERMEDIATE: 12/9 CAL ROW 8 BANDED

  • SABATO 3/11/18

    METCON 5 ROUNDS FOR TIME 50 DOUBLE UNDER 25 PUSH UP HAND RELEASE 5 POWER SNATCH 60/45Kg

  • LUNEDI’ 5/11/18

    STRENGTH BACK SQUAT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON AMRAP 7’ RX: 10 WALL BALL 20/14LBS 10 PUSHUP   INTERMEDIATE:

  • MARTEDI’ 6/11/18

    MIDLINE 3 SET 1’ WEIGHTED PLANK 10 WEIGHTED GHD HIP EXTENSION 20 KB RUSSIAN TWIST REST 1:00   METCON 4 INTERVALS 3:00 ON – 3:00 OFF RX: 200m RUN 8

  • MERCOLEDI’ 7/11/18

    STRENGTH STRICT PRESS 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON 3 ROUNDS FOR TIME RX: 20 PUSH PRESS 60/40Kg 20 BOX

  • GIOVEDI’ 8/11/18

    METCON AMRAP 25’ RX: 100 SINGLE UNDERS 20 TURKISH GET UP 24/16Kg 15m BEAR CRAWL 10 STRICT TOES TO BAR 15 GOBLET SQUAT 24/16Kg   INTERMEDIATE: 100 SINGLE UNDERS 20

  • VENERDI’ 9/11/18

    STRENGTH DEADLIFT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS   METCON AMRAP 8’ RX: MAX LATERAL BURPEES OVER THE BAR EMOM: 6 POWER

  • SABATO 10/11/18

    TEAM WOD OF TWO: AMRAP 20' 10 SYNCHRO ALT ARM DB SNATCH 10 SYNCHRO DB OH LUNGES 10 BURPEES OVER THE DB   DUMBELL: 20/10Kg

  • LUNEDI’ 12/11/18

    STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS   METCON 3 ROUNDS FOR TIME RX: 10 PULL UP 20 OVERHEAD SQUAT

  • MARTEDI’ 13/11/18

    MIDLINE 3 SET: 30’’ KB SIDE PLANK RIGHT 30’’ KB SIDE PLANK LEFT 20 PARALLETTE PASS THROUGH REST 1:00   METCON 4 INTERVALS 2:00 ON – 2:00 OFF RX: 50