.png){kind=small}
Venerdì 23 Gennaio 2026
COMPETITOR
STRENGTH
Front squat massima velocità in uscita dalla buca
4 x 5 70-75%
Front squat 1+½
3 x 3 70-75%
CONDITIONING: Open Workout 20.4
For time:
30 box Jump
15 clean and jerk 43/29
30 box Jump
15 clean and jerk 61/39
30 box Jump
10 clean and jerk 84/52
30 pistol squat
10 clean and jerk 102/66
30 pistol squat
5 clean and jerk 125/79
30 pistol squat
5 clean and jerk 143/93
Time cap: 20 min
AEROBIC CAPACITY
4 set
7 min amrap
cal row
Rest 2'30" tra i set
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Clean & Jerk
6×1+2 75%
Squat Clean
4×3 80%
Clean pull 5×3
100–105%
Tempo Front squat from clean
5×4 80% clean
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
Ogni 2 min x 5
max ub ring dip (minimo 8 rep)
CLASS
STRENGTH
10 min emom
5-5-4-4-3-3-2-2-1-1 jerk, da terra, carico a salire
SKILL
10 min emom
4 jerk, 1" stop in ricezione
CONDITIONING
A) 0:00-7:00
For time:
12-9-6 ripetizioni di
clean and jerk 60/40
strict pull up
B) 7:00-11:00
amrap hang clean 60/40
Score: due score separati
Intermediate, master +45 - 50/35
Scaled - banded strict pull up, scaled weight
FORMICHIERI
Ponz 42/18 rx
Fede 48/20 int
Ste v 7:00/14 int
Ste 52/24#50
Sguino 6:31/40 rx
Roman
Ale dv 42/16 sc
Gennaro 33/21 sc
Gabri 6:12/28 sc
Luca 6:08/28 sc
Nicc 5:27/25 sc
Fil 5:30/35 sc
LSD 51/40 sc
Richi 50/35#50
Ste 6:32/22 sc
Ago 6:50/40#50
Prandi 6:52/31 int
Ciccio 5:53/30 rx
Sergio 52/25 rx
DiBi46 /25 rx
Ceres 6:30/28 sc
Pistone 6:04/25 rx
Simo 50/31#50
Matteo42 /50 sc
Pietro 6:00/45 sc
Gualtiero 6:30/43 int
Guido 42/20 rx
Edo 46/ int
Tia 6:59/21 RX
Eros 53/17 rx
Ale 6:50/28 sc
Gianca 🦖
Brian 48/24 sc
Gianlu 6:45/30 M45
Marci 6:16/33 M45
Mattia 2rnd/30 sc
AndreG 5:31/27 RX
Ema 45/24 RX
Gigi 6:55/20 #45
Luca 48/27 #50
Jack 48/18 #50
Alex 48/24 #40
Elvis 38/25 #40
Marco 6:15/34 Rx
Mario
Davide 3:48/47 Rx
Michael 7:00/21 sc
Fabio 6:35/30 #40
Simo 6:48/25 #45
Mario 7:00/ sc
Ale 6:25/34 sc
Giò 6:35/35 #35
Volo 51/26 RX
FORMICHE
Giulia
Bizia 48/18#40
Silvia 33/18#40
Cri 50/35 sc
Martina 5:55/48 rx
Giulia 6:35/29 sc
Marta 6:55/35 sc
Ale 6:36/40 sc
Simo 6:38/30#40
Mari 6:10/50 sc
Marta 51/43 #40
Ferri 6:45/40#40
Fede 7:00/23 sc
Marta 7:00/16 sc
Silvia 48/29 sc
Erica 6:35/50#30
Fra 2rnd/18 sc
Ale DC 2rnd/30 sc
Giulia 48/43 RX
Mary 6:26/43 sc
Chiara -12/20 #30
Vale 60/32 sc
Niky 54/31 sc
Anna 51/35 sc
Giulia 57/31 #25
Ale 42/25 RX
Vane 54/42 #30
Giada 48/30 #30
Federico 7:00/19 #40
Fede 6:50/19 #40
Gioele 33/27 #30
Marghe 7:00/23 #35
Vale 5:37/36 #30