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  • MARTEDI 01/09/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- Push Press Behind Neck from the ground – 8/10 Reps A2- Body Rows Wide

  • MERCOLEDI 02/09/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25' 20/15 Cal Row 2 Rounds of: 10 KB Russian Swing @ 24/16 Kg 10 Box Jump Step Down 200mt Run

  • GIOVEDI 03/09/15

    WARM UP 10’ Groups Dynamics & Mobility WL 1 SQUAT SNATCH + 2 OHS – EMOM 10' climbing WOD 5 Intervals 1'30” ON, 1'30” OFF AMRAP: 10 OHS @ empty BB

  • VENERDI 04/09/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 15' min1- Sorensen Hold (on GHD)- 30” min2- Bear Crawl – 20mt min3- Plank Hold - 30”

  • SABATO 05/09/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 All team must complete 12 Rounds in total (switch every rounds) of: 7 Push Press @ 50/30 Kg 7

  • Lunedì 7 Settembre

    WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS : KIPPING PULL UP WOD 5 Rounds of: 400mt Run 10 DB Snatch alt arm @ 20/10 Kg 10 Pull Ups /

  • Martedì 8 settembre

    WARM UP 10’ Groups Dynamics & Mobility BB STRENGTH BACK SQUAT: 2RM of the Day WOD 20-15-10-5 Reps of: Back Squat from the ground @ 50-70% of 2RM just Found Burpees

  • Martedì 9 Settembre

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 30' 2 Rounds of: 4 Plate Push Ups 10 1-Arm-KB Swing @ 24/16 Kg DX 5/7 K2E/ K2C Strict 10 1-Arm-KB

  • GIOVEDI 10/09/15

    WARM UP 10’ Groups Dynamics & Mobility WL SPLIT JERK EMOM 10: 2-3 Reps holding catch pos 3” @ light weight WOD As many intervals as needed 30” ON, 30”

  • VENERDI 11/09/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 5 Sets of: A1- Weighted GHD Hip extension – 8 Reps A2- Flutter Kick – 30”/40” A3- Weighted