Eventi
Calendario di Eventi
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lunedì
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martedì
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mercoledì
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giovedì
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venerdì
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sabato
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domenica
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1 evento,
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 |
1 evento,
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’ |
1 evento,
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 |
1 evento,
WEIGHTLIFTING EVERY 1:15 x 8 SETS 1 HANG SQUAT SNATCH + 2 SNATCH BALANCE @INCREASING WEIGHT, NO DROP METCON OPEN WORKOUT 16.3 AMRAP 7’ RX: 10 POWER SNATCH 35/25Kg 3 BAR MUSCLE UP INTERMEDIATE: 10 POWER SNATCH 30/20Kg 5 CHEST TO BAR BEGINNER: 10 POWER SNATCH by feel 5 RING ROW |
1 evento,
DEADLIFT EVERY 2:00 x 5 SETS 5 REP @75% METCON WITH A 9’ TIME CAP RX: 50 HANDSTAND PUSH UP IN THE REMAINING TIME: AMRAP ALT ARM DB CLEAN AND JERK 22.5/15Kg INTERMEDIATE: 50 DEFICIT PUSH UP IN THE REMAINING TIME: AMRAP ALT ARM DB CLEAN AND JERK 17.5/10Kg BEGINNER: 50 KNEES |
1 evento,
TEAM WOD OF TWO 20’ AMRAP 5 RING DIP 10 OVERHEAD SQUAT 40/30Kg 20 DOUBLE UNDERS SWITCH PARTNER EVERY ROUND |
0 eventi,
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1 evento,
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1 evento,
METCON AMRAP 5’ 50 DOUBLE UNDERS 10 POWER CLEAN 5’ REST AMRAP 5’ 50 DOUBLE UNDERS 10 PUSH JERK 5’ REST AMRAP 5’ 50 DOUBLE UNDERS 10 POWER SNATCH RX: BARBELL 40/30Kg INTERMEDIATE: BARBELL 35/25Kg, 50 DUs -> 70 SUs BEGINNER: BARBELL by feel, 50 DUs -> 30 SUs |
1 evento,
STRENGTH EMOM 10’ ODD: 6 DEADLIFT @65-70% EVEN: 4-6 STRICT PULL UP METCON FOR TIME 15 DOUBLE DB SNATCH 30 CHEST TO BAR 15 DOUBLE DB SNATCH 20 CHEST TO BAR 15 DOUBLE DB SNATCH 10 CHEST TO BAR 15 DOUBLE DB SNATCH RX: DB 20/15Kg INTERMEDIATE: DB 15/10Kg, CHEST TO BAR -> |
1 evento,
METCON EVERY 4:00 x 8 SETS RX 300m ROW 15-20 KB SWING 32/24Kg 10-15 WALL BALL 20/14lbs INTERMEDIATE 300m ROW 15-20 KB SWING 24/16Kg 10-15 WALL BALL 16/12lbs BEGINNER 250m ROW 15 KB RUSSIAN SWING by feel 10 WALL BALL by feel |
1 evento,
METCON AMRAP 15’ RX: 12 FRONT SQUAT 60/40Kg 12 HANDSTAND PUSHUP 12 TOES TO BAR INTERMEDIATE: 12 FRONT SQUAT 40/25Kg 12 DEFICIT PUSHUP 12 V-UP BEGINNER: 12 FRONT SQUAT by feel 12 KNEES PUSHUP 12 SIT UP |
1 evento,
METCON TEAM OF 2 10 ROUNDS FOR TIME 1 ROUND MADE BY PARTNER A: 200m ROW PARTNER B: REST PARTNER A: REST PARTNER B: 200m RUN WITH MEDBALL 20/14lbs PARTNER A & B: 20 BURPEES OVER THE PARTNER HOLDING PLANK (switch as needed) THEN SWITCH PARTNER |
0 eventi,
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1 evento,
WEIGHTLIFTING IN 12 MIN: 1RM CLEAN & JERK METCON AMRAP 14’ RX: 6 TOES TO BAR 8 POWER CLEAN 60/40Kg 10 LATERAL BURPEES INTERMEDIATE: 6 KNEES TO ELBOWS 8 POWER CLEAN 50/30Kg 10 LATERAL BURPEES BEGINNER: 6 KNEES TO CHEST 8 POWER CLEAN by feel 10 LATERAL BURPEES |
1 evento,
METCON 2’ ON – 2’ OFF x 8 INTERVALS (32MIN) RX: 30 DOUBLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK 40/30Kg INTERMEDIATE: 50 SINGLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK 35/25Kg BEGINNER: 30 SINGLE UNDERS 25 Ab-Mat SIT UP MAX EFFORT PUSH JERK by feel |
1 evento,
STRENGTH EMOM 10’ ODD: 5 FRONT SQUAT EVEN: 8 BB ROW METCON 2 ROUNDS FOR TIME RX: 30 OVERHEAD SQUAT 40/30Kg 15 CHEST TO BAR 30 PUSH PRESS 40/30Kg 15 CHEST TO BAR INTERMEDIATE: 30 OHS 30/20Kg 15 PULL UP 30 PUSH PRESS 15 PULL UP BEGINNER: 30 OHS by feel 15 |
1 evento,
METCON AMRAP 18’ RX 20 HANDSTAND PUSH UP 10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 24/16Kg 20 BOX JUMP 60/50cm 10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) 24/16Kg INTERMEDIATE: 20 DEFICIT PUSH UP 10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 20/12Kg 20 BOX JUMP 50/40cm 10 1-ARM KB FRONT RACK LUNGES |
1 evento,
BARBELL CYCLING EVERY 1:15 x 6 SETS 8 POWER SNATCH @40-50% of 1RM METCON AMRAP 10’ RX: 6 STRICT PULL UP 12 KB SUMO DEADLIFT HIGH PULL 24/16Kg 14 KB GOBLET SQUAT 24/16Kg INTERMEDIATE: 6 STRICT BANDED PULL UP 12 KB SUMO DEADLIFT HIGH PULL 20/12Kg 14 KB GOBLET SQUAT 20/12Kg BEGINNER: |
1 evento,
TEAM WOD OF 2 EVERY 5 MIN X 5 INTERVALS A) MAX REPS TOES TO BAR B) MAX REPS DB SNATCH C) MAX REPS PULL UP D) MAX REPS DOUBLE DB THRUSTER E) MAX REPS BURPEES SWITCH AS NEEDED AT EVERY SWITCH 20m SHUTTLE RUN |
0 eventi,
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1 evento,
DEADLIFT BUILD A HEAVY SET OF 3 REPS IN 12 MIN METCON AMRAP 12’ RX: 6 STRICT HANDSTAND PUSH UP 9 DEADLIFT 100/70Kg 36 DOUBLE UNDERS INTERMEDIATE: 6 DEFICIT PUSH UP 9 DEADLIFT 80/50Kg 50 SINGLE UNDERS BEGINNER: 6 PUSH UP or KNEES PUSH UP 9 DEADLIFT by feel 36 SINGLE UNDERS |
1 evento,
METCON RX: AMRAP 4’ 21 BURPEES 21 TOES TO BAR 21 FRONT SQUAT 40/30Kg REST 4 MIN AMRAP 4’ 15 BURPEES 15 TOES TO BAR 15 FRONT SQUAT 50/35Kg REST 4 MIN AMRAP 4’ 9 BURPEES 9 TOES TO BAR 9 FRONT SQUAT 60/40Kg INTERMEDIATE: TOES TO BAR -> KNEES TO ELBOWS FRONT SQUAT |
1 evento,
GYMNASTICS EVERY 1:30 x 6 SETS RX: 1 LEGLESS HOLLOW BODY ROPE CLIMB INT: 5 STRICT PULL UP BEG: 8 RING ROW 3030 METCON 3 ROUDS FOR TIME RX: 21 CAL ROW 15 MEDBALL CLEAN 20/14lbs 9 RING DIP INTERMEDIATE: 21 CAL ROW 15 MEDBALL CLEAN 14/16lbs 9 BANDED RING DIP BEGINNER: |
1 evento,
METCON AMRAP 25’ RX 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) 60 DOUBLE UNDERS 30 KB RUSSIAN SWING 20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 60/50cm 10 ALT ARM KB TURKISH GET UP KB: 20/12Kg INTERMEDIATE: 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) |
1 evento,
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1 evento,
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0 eventi,
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1 evento,
SPLIT JERK BUILD A HEAVY SET OF 3 REPS IN 12 MIN METCON AMRAP 8’ LADDER UP RX: 1-2-3-4 . . . PUSH JERK 45/30Kg 2-4-6-8 . . . LATERAL BURPEES INT: 1-2-3-4 . . . PUSH JERK 30/20Kg 2-4-6-8 . . . LATERAL BURPEES BEG: 1-2-3-4 . . . PUSH JERK |
1 evento,
METCON TEAM OF TWO 2 ROUNDS FOR TIME RX: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER 20/15Kg 40 CHEST TO BAR INT: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER 15/10Kg 40 PULL UP BEG: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER by feel 40 JUMPING PULL UP CAP TIME 28 MIN |
1 evento,
METCON 5 ROUNDS FOR TIME RX: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 22.5/15Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND INT: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 17.5/10Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND BEG: 15 – 12 |
1 evento,
METABOLIC CONDITIONING RX, INTERMEDIATE & BEGINNER: ROW 250m ROW 500m ROW 1000m ROW 500m ROW 250m WORK-REST 1:1 |
1 evento,
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1 evento,
TEAM WOD OF TWO SWITCH AS NEEDED 30 SHOULDER TO OVERHEAD 40 CHEST TO BAR 50 SNATCH 60 BURPEES BOX JUMP OVER 50 SNATCH 40 CHEST TO BAR 30 SHOULDER TO OVERHEAD AFTER EVERY SET 200m RUN TOGETHER |
0 eventi,
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