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  • GIOVEDI’ 22/03/2018

    PUSH PRESS + COMPLEMENTARY EXERCISES 4 SET OF: 5 PAUSE (in dip) PUSH PRESS #medium climbing Db PRESS  6 DX + 6 SX #light across WOD 10’ AMRAP 7 SQUAT

  • SABATO 24/03/2018

     WOD ( TEAM OF 2)  Repeat for 10 rounds Minute 1- Max effort Wall Ball Shot 9/6 kg Minute 2 - Max effort Weighted step up with double DB 20/10

  • LUNEDI’ 26/03/2018

    STRENGTH TEST 1 RM DEADLIFT WOD FOR TIME (12’ cap) 6 rounds: 10 Alt Hang Power Db Snatch #20/15kg 6 Burpee 20 DU / 60 SU

  • MARTEDI’ 27/03/2018

    MIDLINE CONDITIONING 12’ EMOM 1) 30’’ PLANK 2) 30’’ LATERAL PLANK DX 3) 30’’ LATERAL PLANK SX 4) bar l-sit ( in the minute accumulate 30’’ of work) INTERVAL WOD

  • MERCOLEDI’ 29/03/2018

    STRENGTH TEST 1 RM F. SQUAT WOD AMRAP 12’ 1/2/3/4/5/6/7/…….. P.snatch #40/25 Bar Mu/ C2b(x2) / pull ups (x2)

  • GIOVEDI’ 29/03/2018

    “EASY” CHIPPER 800 mt RUN 70 AIR SQUAT 40 KB CLEAN #24/16 160 DU 50 PUSH UPS 30 SIT UPS PLATE #10/5KG 1000mt ROW

  • VENERDI’ 30/03/2018

    STRENGTH TEST 1 RM PUSH PRESS WOD FOR TIME (cap 15’) 5 rounds 10 kb SDHP #24/16 14mt kb OH lunges  15 front burpees over the kb

  • SABATO 31/03/2018

    Team Wod of 2 switch as needed  60 ring dip 100 sit up weighted (medball 9/6 kg ) 100 back squat 50/35 kg 100 Burpees OTB 100 DL 80/65 kg

  • MARTEDI’ 03/04/2018

    GYMNASTIC COMPLEX 6’ EMOM ( AVANZATO 3/3/3 - INTERMEDIO RX 1-1-1 - SCALED 2 PULL UPS/ 2 K2C/ 1 PULL UPS) 3 KIPPING PULL UPS ( BUTTERFLY NOT ALLOWED) 3