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Lunedì 19 Gennaio 2026
COMPETITOR
WEIGHTLIFTING
Snatch
7 emom
1 squat snatch 75%
Rest 2 min
5 emom
1 squat snatch 80%
Rest 2 min
3 emom
1 squat snatch 85%
STRENGTH
Back squat
1 x 6 60%
6 x 6 70%
2 min rest
CONDITIONING
10 min amrap
12/9 cal air bike
15m dumbbell overhead walking lunge 25/17,5
6/4 ring muscle up
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
AEROBIC CAPACITY
Per chi fa anche la class
4 set
7 min amrap
cal row
Rest 2'30" tra i set
ENDURANCE
30 min emom
40" on, 20" off
dumbbell snatch 2x15/2x10
air squat
alternated dumbbell plank row 2x15/2x10
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Front squat, massima velocità in uscita dalla buca
4 x 5 70-75%
CLASS
STRENGTH
Ogni 2 min x 5
1 snatch balance + 2 overhead squat 2" stop in buca
SKILL
In 10 min
6 set
2 power snatch + 2 snatch balance + 2 tempo overhead squat 515
CONDITIONING
12 min emom
40” on, 20”off
min 1-4: snatch 60/40
min 5-8: bar muscle up
min 9-12: overhead squat 60/40
Score: tre score separati
Elite - ring muscle up
Intermediate, Master +45 - chest to bar, 50/35
Scaled 1 - pull up, 40/30
Scaled 2 - altre scalate
FEMMNE
Giulia 21/17/28sc2
Marti 18/12/18 sc2
Erika 25 32 23
Marta 27 32 29
Elisa 23 30 18 sc 1
Greta 28/24/20 sc1
Ferri 28/34/31 sc1
Sere 27/22/21 sc2
Fede 20/20/20 sc2
Chiara 26/22/28 sc2
Giulia 24/25/44 RX
Techi 20/21/34 sc2
Erica 25/27/24 sc2
Ross 24/32/33 sc2
EliB 27/35/23 sc2
Ila 22/35/21 ont
Alice 29/12/26 sc1
Giada molta fatica
Koto no.. niente
Sara 24/28/28 sc2
MASHCULI
Andrea 26/36/20 sc1
Peppe 22/34/30 int
Valerio 24/20/18 boh
Prof 25/36/260sc2
Gianlu 28/28/320sc 1
Prandi 16/32/30 @ 50
Simone C 18/32/16 master 45 🐿️
Ire 19/32/15 @25
Ago 28/40/24. @40
Zampa 24/32/12 mix
Luca 28/31/30 sc2
Ale 31/25/16 sc2
Vincenzo 25/20/12 sc2
Dino 25/41/18 sc1
Giò 25/40/20 sc1
Marcello 24 14 23 master
Mattia
Gianlu 16 18 20
Alessandro 28 12 15
Jack 16/28/22 int
Duka 30/
Anto 22/0/18 sc2
Ale 26/29/15 sc2
Elvis 20/26/34 sc2
Alex 21/24/22 sc2
Marco 25/20/20 RX
Davide 22/26/16 sc1
Edo 28/16/28 sc2
Jessica 29/4/34 elite
Andre 24/15/7 int-
Davide 31/15/28 Elite
Giò 30/26/29 sc2
Ricky 22/40/21 sc
Andre 23/26/27 sc2
Gioele 21/20/17 sc2
Ale 32/29/48 special
Andre 24/12/32 sc1
Simo 27/18/14 sc1
Andro 25/15/6 sc1
Loris 24/11/25 int
Marco 24/14/10 sc1
Andre 24/14/14 sc1
Fede 23/12/16 sc1
104 (PC/FS/ROW)
Brian 20/14/x #50
Gianca 24/28/48 #50
Piero 32/32/58 #50