18-24 Marzo 2019

Legenda:
M=Monostructural Cardio
G=Gymnastic
W=Weightlifting

LUNEDI W

Back Squat
5-5-3-3-3-1-1-1
Rest 2’00”


MARTEDI MG

Team 2x
AMRAP 10’00”
5 Synchro TTB
10 Synchro Push-ups
25 Double Unders each player


MERCOLEDI WMG

3RFT
5 Ring MU
30 Wallball Shots 9/6kg
40m Suicide Sprint


GIOVEDI M

For time
100m Run
Rest 2’00”
200m Run
Rest 2’00”
300m Run
Rest 2’00”
400m Run
Rest 2’00”
500m Run
Rest 2’00”
1000m Run


VENERDI GW

For time:
15-12-9
Power Snatch @60/40kg
Strict Pull-ups


SABATO MGW

EMOM 16’00” Alt
ME Row Cals
ME Swings @32/24kg
ME AB Mat Sit-ups
Rest

Read More 18-24 Marzo 2019

11-17 Marzo 2019

Legenda:
M=Monostructural Cardio
G=Gymnastic
W=Weightlifting

LUNEDI

M

Team Wod 3x
AMRAP 25’00”
1 Round =
A. 500m Row
B. 80 DU
C. 500m Run

C. 500m Row
A. 80 DU
B. 500m Run

B. 500m Row
C. 80 DU
A. 500m Run

Rotate when each player complete each station

Score: Rounds!


MARTEDI

GW

FT
21-15-9
TTB
Deadlifts @80/50kg

MERCOLEDI

MGW

2’00” ON 1’00” OFF x 6
8 DB Hang Power Clean @2×20/15kg
200m Run
8 HSPU

GIOVEDI

G

FT
100 Sit-ups
80 Air Squats
60 Ring Rows
40 Ring Dips
*Every minute perform 3 Burpees

VENERDI

WM

AMRAP 8’00” Ladder +1
1 Power Snatch @60/40kg
8 Pull-ups

SABATO

GWM

5 RFT
100mt Run
16 One Arm KB Push Presses @24/16kg (8+8)
12 Pistols

Read More 11-17 Marzo 2019

04-10 Marzo 2019

LUNEDI

5 RFT
6 HSPU
9 Pull-ups
12 Box Jump Overs

MARTEDI

FT
21 C&J @60/40kg
50 DU
15 C&J
50 DU

MERCOLEDI

Team WOD 2x
AMRAP 18’00”
4 Bar Muscle Ups
8 Front Squats @50/35
200m Run Each Player

GIOVEDI

“Heavy Day”
5-5-5-3-3-3
Deadlift
Rest 2’00”

VENERDI

EMOM 24’00” Alt.
1′: 2/1 Rope Climbs
1′: ME Cals Row
1′: ME Burpees Plate
1′: Rest.

SABATO

AMRAP 15’00”
10 TTB
20 DB Snatches @20/15
100m DB Run

Read More 04-10 Marzo 2019

25-03 Marzo 2019

Lunedì

For time:
50 Wall Ball Shots
25 Swings @32/24kg
25 V-ups
25 Swings @32/24kg
50 Wall Ball Shots

Martedì

AMRAP 10’00”
5 Clusters @60/40kg
10 K2E
20 Double Unders

Mercoledì

7 RFT
14 Shoulder Taps
7 Deadlifts @80/60kg
200m Run

Giovedì

Heavy Day
Every 90″ for 18’00”
3 T&G Power Snatches

Venerdì

For time:
21 DB Hang C&J @2×20/15kg
4 Muscle Ups
15 DB Hang C&J @2×20/15kg
4 Muscle Ups
9 DB Hang C&J @2×20/15kg
4 Muscle Ups

Sabato

Team 2x
150 Push-ups
200m One Arm Farmer Carry @32/24kg
300 Air Squats
200m One Arm Farmer Carry @32/24kg

Read More 25-03 Marzo 2019

18-24 Febbraio 2019

Lunedì

10 RFT (15′ Cap)
3 Strict HSPU
5 Strict Chin Ups
30″ Plank

Martedì

AMRAP 8’00” – Ladder +2
2 Thrusters @50/35kg
30 DU after each sets

Mercoledì

EMOM 16’00” Alternating:
A) 10 Deadlifts @100/70kg
B) 13 Down & Ups
C) 12/9 Cals Row

Giovedì

“Heavy Day”
Push Jerk
3-3-3-2-2-2-1-1-1
Superset
4-6/Arm Single Arm DB Row

Venerdì

For time
800m Run
20 Bar Muscle ups

Sabato

AMRAP 18’00”
36 Double Unders
12 DB Hang Power Cleans @2×20/15kg
8 C2B Pull-ups

Read More 18-24 Febbraio 2019

11-17 Febbraio 2019

Lunedì

“Heavy Day”
Front Squat
5-5-5-5-5 Increasing Weight
Rest 3’00”

Martedì

EMOM 12’00” Alt.
1: 16 Toes To Rings
2: 18 Alt. DB Snatches @20/15kg
3: 20 Push-ups

Mercoledì

Team 3x
AMRAP 24’00”
ME Cals Row (Max 15 Cal each player)
*Every 4’00” Perform 500m Run

Giovedì

3RFT
16 DB Box Step Over @2×20/15kg
14 DB Push Presses @2×20/15kg
12 Ring Dips

Venerdì

For time:
200 DU
50 Pull-ups
30 OHS @60/40kg

Sabato

AMRAP 9’00”
9 HSPU
6 Power Cleans @70/47kg
200m Run

Read More 11-17 Febbraio 2019

04-10 Febbraio 2019

Lunedì

EMOM 24’00” Alt.
1)ME Cals Row/Bike
2)ME Suicide Run 10m
3)Rest

Martedì

“Fran”
21-15-9
Thrusters @43/30kg
Pull-ups

Mercoledì

In 10’00”
4 Round
6 TTB
12 Deadlifts @60/40kg
24 Double Unders
in the remaining time:
ME Power Cleans 60/40kg

Giovedì

For time:
5 MU
15 Burpee Box Jump Overs
4 MU
12 Burpee Box Jump Overs
3 MU
9 Burpee Box Jump Overs
2 MU
6 Burpee Box Jump Overs
1 MU
3 Burpee Box Jump Overs

Venerdì

AMRAP 12’00”
20 DB Deadlifts @2×20/15kg
20 DB Hang Power Cleans
20 DB STOH
300m Run

Sabato

Team 3x
120 Cals Bike/Row
90 Hi-Hang Power Snatches @30/20kg
60 Lateral Burpees
30 OH BB Lunges @30/20kg

Read More 04-10 Febbraio 2019