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  • VENERDI’ 5/01/2018

    Gymnastic & Strength 3-4 Sets of: A1- Back Squat with 3” pause in bottom pos 4 x 4-3-2-2 @climbing A2- 1-Arm-DB-Row reps 6-8 (each arm) A3- Tuck Crunch reps 10-12 -rest 60” WOD For Time: 21-15-9 Reps of: DB Power Clean & STOH @ 20/10Kg Wall Ball@9/6Kg

  • SABATO 6/01/2018

    SATURDAY TEAM WOD of 2 Rules: 1 member works until finishing the whole round, the other rests then switch WOD: 5 Rounds each member: 10 Calories Row 5 Deadlift @80/60Kg -then- 4 Rounds each member: 10 KB Russian Swing @ 32/24 Kg 10 KB Front Squat @ 32/24 Kg -then- 3 Rounds ALL TEAM SYNCRO!!

  • LUNEDI’ 8/01/2018

    MIDLINE  3-5 SET FOR QUALITY OF: 20'' HOLLOW BODY 10 HOLLOW ROCK 10 V-UPS 20'' SUPERMAN HOLD 8 REVERSE HOLLOW ROCK 8 GHD HYPEREXTENSION PAUSE 3'' TOP POSITION   STRENGHT F.SQUAT  (light weight to 1 RM) 5/5/3/3/2/2/1   WOD OPEN WOD 11.3 Complete as many rounds and reps as possible in 5 minutes of: -Squat

  • MARTEDÌ 9/01/2018

    skill: kb r.swing one hand kb swing hand to hand kb swing one hand kb clean & press emom 10' 4 h/h KB swing + 2 kb clean (each side)+ 2 front squat (each side) 30 mt kb front rack carry wod for time: 50 burpees 40 c2b/pull ups 30 al kb clean & stoh

  • MERCOLEDI’ 10/01/2018

    Gym Skills HSPU Kipping EMOM 10’: 2-4 reps for quality WOD AMRAP 12’: 3-6-9-12-.. -OHS @ 40/30Kg -30 DU/ 90 SU

  • GIOVEDI’ 11/01/2018

    WOD 6 Intervals 3’ ON, 2’ OFF AMRAP: -5 KB SDHP @ 32/24 Kg -7 KB Swing @ 32/24 Kg -9 Box Jump -12 Air Squat

  • VENERDI’ 12/01/2018

    Gymnastic & Strength 4 Sets of: A1- Bench Press - stop 2” on chest - reps 5@climbing A2- Strict Pull ups reps - Max Reps A3- Plank hold on elbow - 60-90” -rest 60-90” WOD 5 Rounds of: 7 OTB Burpees 7 Hang Power Snatch @50/35Kg 7 TTB

  • LUNEDI’ 15/01/2018

    Gymnastic & Strength 3 Sets of: A1- Back Squat  4 x 5-4-3-3 @climbing A2- V Ups reps 15-20 WOD 12’AMRAP: 9 Squat Snatch @ 40/30Kg 6 TTB 3 Bar muscle Ups or Strict Chin ups

  • MARTEDI’ 16/01/2018

    Gym EMOM 12’ Min 1 - Rope climb Min2 - HS Hold Facing the wall - 20”-30” Min3 - GHD Hip Extensions - 8-10 reps WOD For time: 200mt Run 12 Deadlift @70/45Kg 15 Push Up h/off 400mt Run 9 Deadlift @90/65Kg 15 Push Up h/off 600mt Run 6 Deadlift @100/75Kg 15 Push Up h/off

  • MERCOLEDI’ 17/01/2018

    WOD AMRAP 30’ 30 Burpees 50 Double Unders 30 box Jump overs 50 Double Unders 30 m / 20 w Calories Row 50 Double Unders 30 DB Hang power Clean & Push Press@20/10Kg 50 Double Unders