Centro Fitness San Lazzaro

Centro Fitness San Lazzaro Nel nostro Box si impara ad amare lo sport e ad allenarsi con passione, dedizione e serietà. Il tempo è ciò che più nella vita serve.

Tempo da dedicare a noi stessi e a ciò che amiamo fare. Con questo spirito abbiamo scelto di aprire CFSL e con questa idea, ogni giorno, condividiamo il nostro tempo con chiunque abbia voglia di farlo. A CFSL si impara ad amare lo sport e ad allenarsi con passione, dedizione e serietà. Abbiamo scelto ogni singolo elemento del nostro Staff pensando, cercando e volendo, persone serie, preparate, qua

lificate, pronte a rispondere ad ogni esigenza e richieste del cliente. Abbiamo cercato preparatori atletici, ginnasti, istruttori capaci di trasmettere amore per la fatica, quella vera, quella pura, quella che alla fine di ogni allenamento ti fa dire “anche oggi il mio tempo l’ho speso bene, nel modo migliore!!!”. CFSL è una struttura che nasce per dare qualità all’insegnamento, perché praticare sport in maniera corretta deve essere uno stile di vita.

22/06/2026

Wod del 23/6/2026
"CLASS (Strength & WOD)" 🏋🏻‍♀️
Intermediate
STRENGTH: DEADLIFT
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1,2: 4 REPS (RX: 40/25)
👉🏻 SET 3,4,5: 3 REPS (RX: 45/27.5)
👉🏻 SET 6,7: 2 REPS (RX: 50/30)

Advanced
STRENGTH: DEADLIFT
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1,2: 4 REPS (RX: 110/75)
👉🏻 SET 3,4,5: 3 REPS (RX: 120/80)
👉🏻 SET 6,7: 2 REPS (RX: 130/85)

Elite
STRENGTH: DEADLIFT
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1,2: 4 REPS (RX: 150/105)
👉🏻 SET 3,4,5: 3 REPS (RX: 160/110)
👉🏻 SET 6,7: 2 REPS (RX: 170/115)

Intermediate
FOR TIME:
21-15-9
PUSH UP or PIKE PUSH UP
BOX JUMP TO BAR MU
⚠️ After each round: 300mt RUN

Advanced
FOR TIME:
21-15-9
HSPU
12-9-6
BAR MU
⚠️ After each round: 300mt RUN

Elite
FOR TIME:
21-15-9
HSPU
BAR MU
⚠️ After each round: 300mt RUN

"LIGHT" 🏃🏻‍♀️
AMRAP 30'
30 DB HOLLOW ROCK (RX: 20/15)
20 LUNGES
30 DB SIT UP
20 AIR SQUAT
30 DB CRUNCH
20 PUSH UP

"STRENGTH FOR HYROX" 🛷
a. DB BULGARIAN SPLIT SQUAT
6 SETS: 16 REPS (8 each leg)
b. KB ROW
6 SETS: 16 REPS (8 each arm)
c. DB FRENCH PRESS
6 SETS: 10 REPS
d. AMRAP 8'
14 DEVIL PRESS - Single arm (RX: 20/15)
10 WALL BALL

"GYMNASTICS" 🤸🏻‍♀️
💪STRENGTH & TECHNIQUE 📖
A. EVERY 2' × 8'
INTERMEDIATE
16 KIPPING SWING
(RX 8B WIDE KIPPING WITH LOOP BAND )

ADVANCED
4 BAR MUSCLE UP WITH HIGH TENSION LOOP BAND

ELITE
5 BAR MUSCLE UP

B. EVERY 2' × 8'
INTERMEDIATE
4 LOW BAR or BOX JUMPING MUSCLE UP

ADVANCED
2 - 3 BAR MUSCLE UP WITH MID / LOW TENSION LOOP BAND

ELITE
8' WORK ON BAR PULL OVER
(RX EVERY 2' × 8' : 4 STRICT PULL OVER)

WOD
INTERMEDIATE
AMRAP 15'
18m BROAD JUMP
8 PIKE PUSH UP (RX 4 HSPU)
8 KTC or 12 V-UP

ADVANCED
AMRAP 15'
18m BROAD JUMP
12 HS PU
8 TTB

ELITE
AMRAP 15'
22m BROAD JUMP
16 HS PU
10 TTB

21/06/2026

Wod del 22/6/2026
"CLASS (Strength & WOD)" 🏋🏻‍♀️
Intermediate
STRENGTH: SQUAT CLEAN
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 6 REPS (RX: 30/20)
👉🏻 SET 3,4,5: 4 REPS (RX: 40/25)

Advanced
STRENGTH: SQUAT CLEAN
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 6 REPS (RX: 60/45)
👉🏻 SET 3,4,5: 4 REPS (RX: 70/50)

Elite
STRENGTH: SQUAT CLEAN
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 6 REPS (RX: 90/65)
👉🏻 SET 3,4,5: 4 REPS (RX: 100/70)

Intermediate
AMRAP 20'
5 PULL UP with elastic band
10 PUSH UP
15 AIR SQUAT

Advanced - Elite
AMRAP 20'
5 PULL UP
10 PUSH UP
15 AIR SQUAT

"LIGHT" 🏃🏻‍♀️
3 ROUNDS FOR TIME:
26 DB ALTERNATING SN**CH (RX: 20/15)
26 BOX JUMP
26 DEVIL PRESS - Single arm
26 DB THRUSTER - Single arm
⚠️ After each round: 300mt RUN

19/06/2026

Wod del 20/6/2026
"CLASS (Strength & WOD)" 🏋🏻‍♀️
Intermediate
STRENGTH: POWER SN**CH
EVERY 2' FOR 12 MINUTES (6 SETS)
👉🏻 SET 1,2: 5 REPS (RX: 20/15)
👉🏻 SET 3,4: 4 REPS (RX: 22.5/17.5)
👉🏻 SET 5,6: 3 REPS (RX: 25/20)

Advanced
STRENGTH: POWER SN**CH
EVERY 2' FOR 12 MINUTES (6 SETS)
👉🏻 SET 1,2: 5 REPS (RX: 40/30)
👉🏻 SET 3,4: 4 REPS (RX: 45/32.5)
👉🏻 SET 5,6: 3 REPS (RX: 50/35)

Elite
STRENGTH: POWER SN**CH
EVERY 2' FOR 12 MINUTES (6 SETS)
👉🏻 SET 1,2: 5 REPS (RX: 60/40)
👉🏻 SET 3,4: 4 REPS (RX: 65/42.5)
👉🏻 SET 5,6: 3 REPS (RX: 70/45)

Intermediate
AMRAP 10'
18 PULL UP with elastic band
15 CAL SKIERG
12 PUSH UP
9 DEADLIFT (RX: 50/35)
⏸ Rest 3'
AMRAP 10'
9 BURPEE BOX JUMP
12 WALL BALL
15 CAL ROW
18 DB ALTERNATING SN**CH (RX: 10/7.5)

Advanced
AMRAP 10'
18 PULL UP
15 CAL SKIERG
12 HSPU
9 DEADLIFT (RX: 100/65)
⏸ Rest 3'
AMRAP 10'
9 BURPEE BOX JUMP
12 WALL BALL
15 CAL ROW
18 DB ALTERNATING SN**CH (RX: 17.5/12.5)

Elite
AMRAP 10'
18 PULL UP
15 CAL SKIERG
12 HSPU
9 DEADLIFT (RX: 130/85)
⏸ Rest 3'
AMRAP 10'
9 BURPEE BOX JUMP
12 WALL BALL
15 CAL ROW
18 DB ALTERNATING SN**CH (RX: 22.5/17.5)

"CARDIO ENGINE" 🛷
IN TEAM OF 2
a. EVERY 7' FOR 14 MINUTES
700mt RUN
50mt BURPEE BROAD JUMP
⏸ Rest 2'
b. EVERY 7' FOR 14 MINUTES
1K ROW or SKIERG
50 BACK SQUAT (RX: 50/35)
⏸ Rest 2'
c. EVERY 7' FOR 14 MINUTES
500mt RUN
60 DEADLIFT (RX: 50/35)
60 DB HOLLOW ROCK (RX: 20/15)
- Cash out -
1K RUN

18/06/2026

Wod del 19/6/2026
"CLASS (Strength & WOD) & LIGHT" 🏋🏻‍♀️ 🏃🏻‍♀️
Intermediate
STRENGTH: FRONT RACK LUNGES
EVERY 2' FOR 10 MINUTES (5 SETS)
12 REPS (RX: 30/20)

Advanced
STRENGTH: FRONT RACK LUNGES
EVERY 2' FOR 10 MINUTES (5 SETS)
12 REPS (RX: 50/35)

Elite
STRENGTH: FRONT RACK LUNGES
EVERY 2' FOR 10 MINUTES (5 SETS)
12 REPS (RX: 70/50)

Intermediate
AMRAP 30' - IN TEAM OF 3
12 SYNCHRO BOX JUMP TO BAR MU - 2 ON & 1 OFF
24 SYNCHRO KB AMERICAN SWING (RX: 16/12)
20 SYNCHRO BURPEES - All together
45 KTC
12 D-BALL GROUND TO SHOULDER (RX: 50lb/40lb)
20 SYNCHRO KB PUSH PRESS - All together
500mt RUN - All together

Advanced
AMRAP 30' - IN TEAM OF 3
12 SYNCHRO BAR MU - 2 ON & 1 OFF
24 SYNCHRO KB AMERICAN SWING (RX: 24/16)
20 SYNCHRO BURPEES - All together
45 TTB
12 D-BALL GROUND TO SHOULDER (RX: 90lb/70lb)
20 SYNCHRO KB PUSH JERK - All together
500mt RUN - All together

Elite
AMRAP 30' - IN TEAM OF 3
12 SYNCHRO BAR MU - 2 ON & 1 OFF
24 SYNCHRO KB AMERICAN SWING (RX: 32/24)
20 SYNCHRO BURPEES - All together
45 TTB
12 D-BALL GROUND TO SHOULDER (RX: 70kg/90lb)
20 SYNCHRO KB PUSH JERK - All together
500mt RUN - All together

"ERG ENGINE" ⚡️
FOR TIME:
500mt ROW
40 BURPEE TO WALL BALL
40 KB AMERICAN SWING (RX: 24/16)
750mt ROW
30 BURPEE TO WALL BALL
30 KB AMERICAN SWING
500mt ROW
30 BURPEE TO WALL BALL
30 KB AMERICAN SWING
- Cash out -
1K RUN

"GYMNASTICS" 🤸🏻‍♀️
SKILL : BAR MU / RINGS MU
INTERMEDIATE
EVERY 4'00" × 20'
3 LOW BAR MU
3 BOX JUMPING MU
9 PULL UP
9 PUSH UP (RX STRICT)

ADVANCED
SKILL WITH COACH : BAR MUSCLE UP

ELITE
EVERY 4'00" × 20'
10 REPS PERFORMING AT LEAST 2 DIFFERENT SKILLS
JUMPING BAR PULL OVER (RX STRICT)
BAR MU
RINGS MU

WOD
INTERMEDIATE
AMRAP 12'
10 KB GOBLET SQUAT (RX 16/12)
5 GET INTO WALL HANDSTAND
10 BURPEES BOX JUMP OVER

ADVANCED
AMRAP 12'
10 KB GOBLET SQUAT (RX 24/16)
10 HS PU
10 BURPEES BOX JUMP OVER

ELITE
AMRAP 12'
10 KB GOBLET SQUAT (RX 32/24)
10 DEFICIT HS PU
10 BURPEES BOX JUMP OVER

17/06/2026

Wod del 18/6/2026
"CLASS (Strength & WOD)" 🏋🏻‍♂️
Intermediate
STRENGTH: HANG POWER CLEAN
EVERY 2' FOR 12 MINUTES (6 SETS)
👉🏻 SET 1,2: 4 REPS (RX: 30/20)
👉🏻 SET 3,4,5: 3 REPS (RX: 35/22.5)
👉🏻 SET 6,7: 3 REPS (RX: 40/25)

Advanced
STRENGTH - COMPLEX
1 REP= 1 HANG SQUAT CLEAN + 1 SQUAT CLEAN TnG
EVERY 2' FOR 12 MINUTES (6 SETS)
👉🏻 SET 1,2: 2 REPS (RX: 60/40)
👉🏻 SET 3,4,5: 1 REP (RX: 70/45)
👉🏻 SET 6,7: 1 REP (RX: 75/50)

Elite
STRENGTH - COMPLEX
1 REP= 1 HANG SQUAT CLEAN + 1 SQUAT CLEAN TnG
EVERY 2' FOR 12 MINUTES (6 SETS)
👉🏻 SET 1,2: 2 REPS (RX: 90/60)
👉🏻 SET 3,4,5: 1 REP (RX: 100/65)
👉🏻 SET 6,7: 1 REP (RX: 105/70)

Intermediate
EMOM 16'
1st & 2nd: 18/15 PULL UP with elastic band
3rd&4th: 500/380 mt ROW

Advanced
EMOM 16'
1st & 2nd: 24/18 PULL UP
3rd&4th: 500/380 mt ROW

Elite
EMOM 16'
1st & 2nd: 30/24 PULL UP
3rd&4th: 500/380 mt ROW

"WARM UP TO RACE" 🛷
- CASH IN -
EMOM 10': 20 KB RUSSIAN SWING (RX: 32/24)
Then
PARTNER A: MAX CAL ROW or SKIERG
Nel mentre
PARTNER B:
40 SANDBAG LUNGES (RX: 30/20)
40 WALL BALL
30 DB SQUAT JUMP (RX: 25/20)
20 BURPEE BOX JUMP
100mt 2KB FARMER'S CARRY
🔁 Cambio
- Then -
500mt RUN
200mt 2KB FARMER'S CARRY
40 ROMANIAN DEADLIFT (RX: 50/35)
40 BARBELL ROW
500mt RUN
40 DB PUSH PRESS - Single arm (RX: 20/15)
40 PUSH UP

"FUNCTIONAL BB" 💪🏻
a. EMOM 12'
1st: 10 2DB ROMANIAN DEADLIFT (RX: 20+20/15+15)
2nd: 15 KB AMERICAN SWING (RX: 24/16)
b. EMOM 12'
1st: 10 DB LEG RAISES
2nd: 20 LUNGES
c. EMOM 12'
1st: 10 PUSH UP
2nd: 12 DB ALTERNATING SN**CH (RX: 20/15)
d. 3 SETS: BARBELL CURL "TECNICA 21"

"WEIGHTLIFTING" 🏋🏻‍♂️
a. SQUAT CLEAN dai blocchi
6 SETS: 3 REPS
b. FRONT SQUAT + JERK
4 SETS: 3 FRONT SQUAT + 2 JERK

16/06/2026

Wod del 17/6/2026
"CLASS (Strength & WOD)" 🏋🏻‍♀️
Intermediate
STRENGTH: BENCH PRESS
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1: 6 REPS (RX: 40/25)
👉🏻 SET 2,3: 3 REPS (RX: 50/30)
👉🏻 SET 4,5,6,7: 2 REPS (RX: 55/32.5)

Advanced
STRENGTH: BENCH PRESS
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1: 6 REPS (RX: 70/45)
👉🏻 SET 2,3: 3 REPS (RX: 80/50)
👉🏻 SET 4,5,6,7: 2 REPS (RX: 85/52.5)

Elite
STRENGTH: BENCH PRESS
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1: 6 REPS (RX: 90/60)
👉🏻 SET 2,3: 3 REPS (RX: 100/65)
👉🏻 SET 4,5,6,7: 2 REPS (RX: 105/67.5)

Intermediate
AMRAP 20'
4 DEADLIFT (RX: 60/40)
8 DB STEP UP OVER (RX: 10/7.5)
12 DB HANG POWER SN**CH
16 BURPEES
200mt RUN

Advanced
AMRAP 20'
4 DEADLIFT (RX: 110/70)
8 DB STEP UP OVER (RX: 17.5/12.5)
12 DB HANG POWER SN**CH
16 BURPEES
200mt RUN

Elite
AMRAP 20'
4 DEADLIFT (RX: 150/85)
8 DB STEP UP OVER (RX: 22.5/17.5)
12 DB HANG POWER SN**CH
16 BURPEES
200mt RUN

"LIGHT" 🏃🏻‍♀️
FOR TIME:
1K RUN
50 PULL UP or JUMPING PULL UP
100 PUSH UP
150 AIR SQUAT
1K RUN

"RACE PACE - INTERVALS" ⏱
Intermediate
6K - Passo lento

Advanced
1K - Passo lento
1K - Passo gara
4 SETS:
400mt RUN
⏸ 30" Rest after each set
- Then -
4 SETS:
500mt RUN
⏸ 30" Rest after each set
- Then -
1K - Defaticante

Elite
1K - Passo lento
1K - Passo gara
8 SETS:
200mt RUN
⏸ 30" Rest after each set
- Then -
6 SETS:
400mt RUN
⏸ 30" Rest after each set
- Then -
4 SETS: 1K RUN
⏸ 30" Rest after each set
- Then -
1K - Defaticante

15/06/2026

Wod del 16/6/2026
"CLASS (Strength & WOD)" 🏋🏻‍♀️
Intermediate
STRENGTH: POWER SN**CH
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1,2: 5 REPS (RX: 20/15)
👉🏻 SET 3,4,5: 4 REPS (RX: 22.5/17.5)
👉🏻 SET 6,7: 3 REPS (RX: 25/20)

Advanced
STRENGTH: POWER SN**CH
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1,2: 5 REPS (RX: 50/35)
👉🏻 SET 3,4,5: 4 REPS (RX: 55/40)
👉🏻 SET 6,7: 3 REPS (RX: 60/45)

Elite
STRENGTH: POWER SN**CH
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1,2: 5 REPS (RX: 70/50)
👉🏻 SET 3,4,5: 4 REPS (RX: 75/55)
👉🏻 SET 6,7: 3 REPS (RX: 80/60)

Intermediate
FOR TIME:
21-5-9
PIKE PUSH UP or PUSH UP
KTC
KB AMERICAN SWING (RX: 16/12)
⚠️ After each round: 600mt RUN

Advanced
FOR TIME:
21-5-9
HSPU
TTB
KB AMERICAN SWING (RX: 24/16)
⚠️ After each round: 600mt RUN

Elite
FOR TIME:
21-5-9
HSPU
TTB
KB AMERICAN SWING (RX: 32/24)
⚠️ After each round: 600mt RUN

"STRENGTH FOR HYROX" 🛷
a. EVERY 2' FOR 12 MINUTES (6 SETS)
14 SINGLE ARM KB FLOOR PRESS with ISOMETRIC HOLD (RX: 24/16)
b. EVERY 2' FOR 12 MINUTES (6 SETS)
10 2DB ARNOLD PRESS (RX: 15/10)
c. EMOM 12'
1st: 10 WALL BALL
2nd & 3rd: 300mt RUN

"LIGHT" 🏃🏻‍♀️
FOR TIME:
5-10-15-20-15-10-5
BURPEES
DB ALTERNATING SN**CH (RX: 20/15)
DB RUSSIAN TWIST
GOBLET SQUAT (RX: 24/16)
CRUNCH

"GYMNASTICS" 🏃🏻‍♀️
💪STRENGTH & TECHNIQUE 📖
INTERMEDIATE
EVERY 4' × 16'
12 KIPPING SWING (RX 4 WIDE KIPPING WITH LOOP BAND )
4 LOW BAR MUSCLE UP or BOX JUMPING BMU
6 ASSITED CONCENTRIC BOX DIP (RX WITH LOOP BAND)

ADVANCED
SKILL WITH COACH : BAR MUSCLE UP

ELITE
EVERY 4' × 16'
4 BAR MUSCLE UP
7 STRICT PULL UP
10 BOX DIP

WOD
INTERMEDIATE
EMOM 16'
1⁰ : 10 ½ BURPEES
2⁰ : 10 BOX JUMP
3⁰ : MAX REPS OF GET INTO WALL HS
4⁰ : REST

ADVANCED
EMOM 16'
1⁰ : 12 ½ BURPEES
2⁰ : 12 BOX JUMP
3⁰ : MAX REPS OF HSPU
4⁰ : REST

ELITE
EMOM 16'
1⁰ : 16 ½ BURPEES
2⁰ : 16 BOX JUMP
3⁰ : MAX REPS OF STRICT HS PU
4⁰ : REST

14/06/2026

Wod del 15/6/2026
"CLASS (Strength & WOD)" 🏋🏻‍♀️
Intermediate
STRENGTH: BACK SQUAT
EVERY 4' FOR 16 MINUTES (4 SETS)
8 REPS (RX: 40/25)
⚠️ In superset: 10 SEATED BOX JUMP

Advanced
STRENGTH: BACK SQUAT
EVERY 4' FOR 16 MINUTES (4 SETS)
8 REPS (RX: 80/55)
⚠️ In superset: 10 SEATED BOX JUMP

Elite
STRENGTH: BACK SQUAT
EVERY 4' FOR 16 MINUTES (4 SETS)
8 REPS (RX: 100/75)
⚠️ In superset: 10 SEATED BOX JUMP

Intermediate
AMRAP 15'
18 DB HANG POWER CLEAN & PUSH PRESS - Single arm (RX: 10/7.5 - 9+9)
16 PULL UP with elastic band
12 BURPEES OVER THE DB
10 DB FRONT RACK SQUAT

Advanced
AMRAP 15'
18 DB HANG POWER CLEAN & JERK - Single arm (RX: 17.5/12.5 - 9+9)
16 PULL UP
12 BURPEES OVER THE DB
10 OH DB SQUAT

Elite
AMRAP 15'
18 DB HANG POWER CLEAN & JERK - Single arm (RX: 20/15 - 9+9)
16 PULL UP
12 BURPEES OVER THE DB
10 OH DB SQUAT

"LIGHT" 🏃🏻‍♀️
FOR TIME:
1K RUN
50 KB AMERICAN SWING (RX: 16/12)
50 KB HOLLOW ROCK
50 DB STEP UP (RX: 15/10)
50 DB PUSH PRESS - Single arm
50 DB CRUNCH
50 PUSH UP
50 DB THRUSTER - Single arm
1K RUN

12/06/2026

Wod del 13/6/2026
"CLASS & LIGHT" 🏋🏻‍♀️🏃🏻‍♀️
Intermediate
STRENGTH: PUSH PRESS - From rack
EMOM 10': 6 REPS (RX: 25/20)

Advanced
STRENGTH: PUSH PRESS - From rack
EMOM 10': 6 REPS (RX: 50/35)

Elite
STRENGTH: PUSH PRESS - From rack
EMOM 10': 6 REPS (RX: 70/50)

Intermediate
AMRAP 30'
30 CAL ROW or SKIERG
30 KTC
20 HANG POWER SN**CH (RX: 20/15)
20 BOX CLIMB OVER (1mt)
10 PIKE PUSH UP
1 ROPE CLIMB HOLD 10"

Advanced
AMRAP 30'
30 CAL ROW or SKIERG
30 TTB
20 HANG POWER SN**CH (RX: 30/25)
20 BOX CLIMB OVER (1mt)
10 HSPU
1 ROPE CLIMB

Elite
AMRAP 30'
30 CAL ROW or SKIERG
30 TTB
20 HANG POWER SN**CH (RX: 40/30)
20 BOX CLIMB OVER (1mt)
10 STRICT HSPU
1 ROPE CLIMB

"CARDIO ENGINE" 🛷
a. RUN
6-5-4-3-2-1 MINUTES
⏸ Rest 1' after each round
b. RUN
4-3-2-1 MINUTES
⏸ Rest 1' after each round
c. AMRAP 25' - IN TEAM OF 2
30 PLATE BURPEES
40mt WALKING LUNGES
30 DEVIL PRESS - Single arm (RX: 20/15)
40 SHOULDER PRESS (RX: 30/20)
30 PULL UP STRICT

11/06/2026

Wod del 12/6/2026
"CLASS (Strength & WOD) & LIGHT" 🏋🏻‍♀️🏃🏻‍♀️
Intermediate
STRENGTH: BACK SQUAT
EVERY 3' FOR 15 MINUTES (5 SETS)
4 REPS (RX: 40/25)

Advanced
STRENGTH: BACK SQUAT
EVERY 3' FOR 15 MINUTES (5 SETS)
4 REPS (RX: 100/70)

Elite
STRENGTH: BACK SQUAT
EVERY 3' FOR 15 MINUTES (5 SETS)
4 REPS (RX: 140/95)

Intermediate
AMRAP 25' - IN TEAM OF 3
10 SYNCHRO DEVIL PRESS - Single arm - All together (RX: 10/7.5)
12 SYNCHRO PULL UP with elastic band - 2ON & 1OFF
15 HANG POWER CLEAN (RX: 40/25)
21 BURPEE BOX JUMP
30 SYNCHRO DB ALTERNATING SN**CH

Advanced
AMRAP 25' - IN TEAM OF 3
10 SYNCHRO DEVIL PRESS - Single arm - All together (RX: 20/15)
12 SYNCHRO BAR MU - 2ON & 1OFF
15 HANG POWER CLEAN (RX: 70/45)
21 BURPEE BOX JUMP
30 SYNCHRO DB ALTERNATING SN**CH

Elite
AMRAP 25' - IN TEAM OF 3
10 SYNCHRO DEVIL PRESS - Single arm - All together (RX: 25/20)
12 SYNCHRO BAR MU - 2ON & 1OFF
15 HANG POWER CLEAN (RX: 90/65)
21 BURPEE BOX JUMP
30 SYNCHRO DB ALTERNATING SN**CH

"ERG ENGINE" ⚡️
FOR TIME - IN TEAM OF 2
50 CAL ASSAULT BIKE
50 WALL BALL
40 BURPEES
⏸ Rest 2'
40 CAL ASSAULT BIKE
60 WALL BALL
50 BURPEES
⏸ Rest 2'
30 CAL ASSAULT BIKE
70 WALL BALL
60 BURPEES
- Cash out -
1K RUN

Indirizzo

Via Fondè, 21
San Lazzaro Di Savena
40068

Orario di apertura

Lunedì 06:00 - 08:00
10:00 - 22:00
Martedì 06:00 - 08:00
12:00 - 22:00
Mercoledì 06:00 - 08:00
10:00 - 22:00
Giovedì 06:00 - 08:00
12:00 - 22:00
Venerdì 06:00 - 08:00
10:00 - 22:00
Sabato 09:30 - 13:00

Telefono

+393914956487

Sito Web

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