GIOVEDI’ CLASS 3 AMRAP 20′ 5 Pull-ups 10 Push-ups 15 Air Squats CLASS  2: AMRAP 20′ 3 Pull-ups 6 Push-ups 10 Air Squats  CLASS 1: AMRAP […]

MERCOLEDI’ Time: 8:00-14:00 Loading: Light Skill: Moderate Volume: Moderate For Time: 7 Rounds: 45 Double Unders 9 Hang Power Snatch (40/30kg) CLASS 2/3 : 7 Rounds: 25 Double Unders 9 […]

Time:  20′: 00 Volume: High. Loading: Low. Rx’D: For Time: 800m Run 40 Step-ups (30/24″) 600m Run 30 Box Jumps Overs 400m Run 20 Step-ups 200m Run 10 […]

LUNEDI’ RX: For Time: CAP. 14′ 5 Rounds: 21 Toes-to bar 7 Power Clean    (85/55kg) CLASS 2/3 : 5 Rounds: 14 Toes-to-Bar 7 Power Clean  […]

VENERDI’ CAP. 14′ RX: For Time: 100 Double Unders 21 Deadlift (102/70) 15 Box Jump Overs 9 Bar Muscle Ups 15 Box Jump Overs (no touch) […]

GIOVEDI’ CLASS. 1/2/ 3 “Nancy” 5 Rounds: 500M ROW 15 Overhead Squats       (40/30 KG      35/25 KG     30/20KG    20/15KG   15/10 KG)    

MERCOLEDI’ CLASS. 3 AMRAP 20′ 5 Strict Handstand Push-Ups 10 Pistols (Alternate Legs) 15 Gymnastic Kip Pull-ups CLASS 2 AMRAP 20′ 5 DB Strict Press   ( […]

MARTEDI’ “Time: 20:00 Volume: High. 3500-4500+ meters Skill: Moderate. CLASSE 3 5 Rounds: Row OR Bike 1:40 On / :20 Rest – Rest 2:00 4 Rounds: Row OR […]

LUNEDI’ RX: For Quality: EMOM 18′ 1) 30″  DB Floor Press (22 / 17KG) 2) 30″  Sumo Deadlift (100 / 70 3) Rest *Add weight in […]