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  • MERCOLEDI 09/12/15

    WARM UP 10’ Groups Dynamics & Mobility WOD 6 Intervals 2’ON, 2’OFF 20-15 Cal Row (scale down in order to row 1’-1’15” max) Max Reps KB Swing @ 24/16 kg -

  • GIOVEDI 10/12/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd Deadlift - 4 Reps @ climbing weight every 2 set Even Body Rows -8 Reps WOD

  • VENERDI 11/12/15

    WARM UP 10’Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bench Press - 5 x 5 @ climbing weight each set A2- TTB Strict - 5 x 5

  • SABATO 12/12/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: Cash In: max DU in 3’ (or SU) 3 Rounds of: 50 Wall Ball

  • LUNEDI 14/12/15

    WARM UP 10’ Groups Dynamics & Mobility WL HANG POWER SNATCH CYCLING EMOM 10’ 3-4 Reps @ light weight WOD 5 rounds of: 6 Hang Power snatch @ 50/35 Kg

  • MARTEDI 15/12/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH EMOM 10’ Odd Strict Ring Dip  4-6 Reps Even Parallette Pass Through 6-8 Reps WOD 20-15-10 Reps of: 2x KB Swing @

  • MERCOLEDI 16/12/15

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH 1 RM BACK SQUAT WOD AMRAP 5’ 7 Front Squat @ 60/40 Kg 7 OTB Burpees -rest 3’- AMRAP 5’ 7 Front Squat @

  • GIOVEDI 17/12/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 500mt Row -then- 2 Rounds of: 12 Abmat Sit Ups 12 KB SDHP @ 32/16 Kg 12 KB Russian Swing @ 32/16

  • VENERDI 18/12/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Ups tempo 2020 4 x 6 A2- DBs Strict Press 4 x 6 Rest 60'' WOD

  • SABATO 19/12/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Complete for time: 30 SYNCRONIZED Burpees 150 Box Jump 30 SYNCRONIZED Burpees 150 alt