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  • LUNEDI 20/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM: KIPPING PULL UPS EMOM 12' odd:3-5 Kipping Pull ups even: 12 Hollow Body Rocks / 12 Superman hip extensions (alternating every min) WOD

  • MARTEDI 21/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility BB STRENGTH: BACK SQUAT – 15' to Find 1RM WOD 12-10-8-6-4-2 Reps: Front Squat @ 60/40 Kg HSPU Strict / Pike Push Up

  • MERCOLEDI 22/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility MIDLINE: Emom 8': 15-20'' Parallette L-sit/ tuck L-sit WOD 6 Intervals 1'30” ON, 1'30” 200mt Run ME 1 – Arm- KB Clean &

  • GIOVEDI 23/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WL 8 sets (90'') 3 SN PULL from ground + 2 HANG POWER SN WOD 15' AMRAP 12 OHS @ 35/25 Kg 12

  • VENERDI 24/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- TTB-K2E Strict 3/4 x 5-7 A2- 1 leg KB Deadlift 3/4 x 8 each leg Rest 60”

  • SABATO 25/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Cash In: 3' MAX REPS Syncro Jumping Lunges (2 members work at same time) 100 Sit Ups 50 KB

  • Lunedì 27 Luglio

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: EMOM 16' Odd 3 Thruster @ climbing weight every 2 sets Even 3-5 chin ups strict   WOD

  • MARTEDI 28/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM KIPPING HSPU EMOM 6' 2-5 Reps for quality WOD 15'AMRAP: 4 DB Man Maker (1 rep= 1 row, 1 push up, 1

  • MERCOLEDI 29/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WOD 20' AMRAP 15” 1-Arm DX Plank Hold 7 Down & ups 15” 1-Arm SX Plank Hold 21 DU/ 42 SU 200mt OH

  • GIOVEDI 30/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WL 1 POWER CLEAN + 1 HANG SQUAT CLEAN – EMOM 8' - @ climbing weight every set WOD 12' AMRAP 5 Hang