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  • Lunedì 18 Gennaio

    WARM UP 10’ Groups Dynamics & Mobility   WL: Hang Power Snatch EMOM 12’ : 1 + 2 @ climbing weight every 2 sets WOD For Time: 600mt Run 12

  • MARTEDI 19/01/16

    WARM UP 10’ Groups Dynamics & Mobility GYM: RING MUSCLE UP  EMOM 8’ 1-2 reps or Transition WOD 4 Intervals 2’ON, 2’OFF AMRAP 7 Deadlift @ 90/60 Kg 7 Box Jump

  • MERCOLEDI 20/01/16

    WARM UP 10’ Groups Dynamics & Mobility WOD For Time: 3 Rounds of: 50 DB Snatch alt arm @ 20/10 Kg 45 Abmat Sit Ups 40 Thruster @ empty BB  

  • GIOVEDI 21/01/16

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Back Squat 4 x 4 A2- Hollow Body Hold 4x 30'' Rest 60” WOD AMRAP 12’ 150 mt Row 5 KB Swing

  • VENERDI 22/01/16

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Strict Press 5 x 5 A3- Strict TTB 5 x 5 Rest 60” WOD 5 Rounds of: 15 Power Clean @ 50/35

  • SABATO 23/01/16

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2, switch as needed In 4’: Max DU (1 SU = 0.5 Score) -Rest 1’- In 4’: Max Cal Row

  • Martedì 26 Gennaio

    WARM UP 10’ Groups Dynamics & Mobility SKILLS: KIPPING HSPU EMOM 10’ Odd Kipping HSPU or Kick into Push Up - 5-8 Even 1-leg V Up - 8-10 WOD AMRAP 15’

  • MERCOLEDI 27/01/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- KB TGU 3 x 5 each side A2- L or Tuck Hold on parallette 3 x 1’

  • GIOVEDI 28/01/16

    WARM UP 10’ Groups Dynamics & Mobility WOD 3 Rounds of: 1’ Max Reps SDHP @ 40/25 Kg 1’ Max Reps Burpees Over the Bar 1’ Max Reps Power Snatch

  • VENERDI 29/01/16

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 4 x 3 A2- GHD hip extension 4 x 10 Rest 60” WOD 5 Rounds