he measure of intelligence is given by the ability to change when necessary. After years of experience, successes and failures, we have decided to bring together in this community all the good things we have learned about athletic training. A community where you can grow as people and as athletes. What we offer is to reach your goals through specific sessions and studied on your state of fitness, the possibility of preparing for competition or simply staying in fitness, finding training companions to compare and compete with in a team or train individually. What we offer is the best version of yourself
A
Power Snatch
3, 3, 3, 3, 3, 2, 2, 2 @ 65, 65, 65, 70, 70, 80, 80, 80 %
Circuit
B
10 ring muscle up 30s L-sit parallelette hold 7 ring muscle up 30s L-sit parallelette hold 5 ring muscle up 30s L-sit parallelette hold
Circuit
C
4 round 300/200m rower(skierg / 20/15 cal bike/ 25 sumo deadlift highpull 40/30kg) 20 wall ball 10 burpees box jump over
A1
Clean & Jerk Complex #6
3 x 3 @ 40, 40, 45 %
A2
Power Clean
5 x 2 @ 85 %
Circuit
B
4 round 70 double under 15m walking lounge 2 db 22,5/15kg 15 push press 2db 22,5/15kg
Circuit
A
Emom18 1- max rep 1 set chin up c2b strict 2- 20 rep ghd sit up 3- rest score= rep c2b strict
B
Handstand Walk
1 x 10:00
Circuit
C
3 round 20 hollow rock 15 v-up max rep t2b 1m rest
Circuit
D
amrap12 12/9 cal assault bike 12 burpees over bar facing 12 snatch power 35/25
A
Run
1 x 30:00
B1
Static Stretch
1 x 5:00
B2
Foam Roll
1 x 5:00
B3
Fire Hydrant
3 x 5
A
Clean & Jerk
7 x 3 @ 70, 70, 75, 75, 80, 80, 85 %
Circuit
B
5 round 16 c2b 10 cal row 6 squat clean 80/60 rest 3m 5 round 8 bar muscle up 10 cal row 3 squat clean 100/70
Circuit
A
Emom14 1- 12/9 cal assault bike 2- 40 double under
B
Shoulder Press
5 x 4 @ 9
Circuit
C
20 minuti time cap 3m on - 2minuti off time cap3 10 box jump 60/50 2 rope climb max rep snatch 60/40kg score totale snatch
dottore in Scienze Motorie, box owner, L-2 CrossFit coach e coach di mixed sport, specialista in allenamento di endurance e forza, di sport da combattimento; ex muay thai boxer e mezzofondista. Ad oggi gareggia nei circuiti di sport misti e funzional fitness oltre ad essere proprietario di un box e co-owner dell'evento nazionale del ficuito AFFI Italia di October Challenge
When you join a team you’re getting more than programming, you’re joining an online community.