7-5-2021

A) ROW/A. BIKE/ BIKE ERG/ SKI ERG 5 RDS OF 1' MAX METERS 1' REST   B) WOD AMRAP 16' 8 KB THRUSTERS DX    RX 32/24. S 24/16 12 DEADLIFT                  RX 80/50 S 60/40 12 PULL UPS 8 KB THRUSTERS SX...

6-5-2021

A) 2-2-2-2-2 P.CLEAN   B) WOD 4 RDS 5 DEVIL PRESS     RX 22.5/15     S 17.5/12.5 8 STRICT DIP 10 2DB STEP UP OVER 8 STRICT HSPU 15 T2B  

5-5-2021

A) CORE TABATA 1 : HOLLOW ROCK / PLATE SIT UP REST 1' TABATA 2 : CRUNCH / R. TWIST   B) WOD AMRAP 20' 25 DU 200/150 M ROW 25 DU 5 RDS di "RUGIADA" "RUGIADA " 3 SDHP       RX 60/40       S 40/25 6 BURPEES...

4-5-2021

A) 2-2-2-2-2 POWER SNATCH   B) WOD 3-6-9-12-15-18-21 KB A. SWING     RX 24/16   S 16/12 PUSH UP EACH RDS 1 BEAR COMPLEX  RX 80/50   S 60/40  

3-5-2021

A) EMOM 10 DA 10 A 1 PUSH PRESS     RX 70/45     S 50/35   B) WOD 6 RDS 4 BAR MU 8 FRONT SQUAT     RX 70/45     S 50/35 12/9 CAL

30-4-2021

A) 1 RM MACHO MAN (3 P. C + 3 F. S + 3 P. J)   B) WOD AMRAP 15 10 KB A. SWING 5 BAR MU 10 KB REVERSE LUNGES RX 32/24 S 24/16 12/9 CAL A. BIKE