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  • SABATO 11/03/17

    TEAM WOD of 3: Complete: 60 Calories Row - switching every 10 6 Round of Cindy - switching every round 60 OH Plate Sit Ups @ 10/5 Kg 6 Round of Cindy - switching every round 30 Syncro burpees all team together 6 Round of Cindy - switching every round 60 OH Plate Sit Ups

  • LUNEDI 13/03/17

    EMOM 12' MIN1: Squat Clean @70% 1 RM- 5reps MIN2: KB Swing@24/16- 10 reps WOD: For Time 15 Power Snatch @40/30 10 Over Head Lunges 10 Power Snatch 10 Over Head Lunges 5 Power Snatch 10 Over Head Lunges

  • MARTEDI 14/03/17

    WL: EMOM 10’ SPLIT JERK From the Ground - 3 reps @ climbing weight WOD: AMRAP 10' 5 Pull up 10 Burpees 15 Squat

  • MERCOLEDI 15/03/17

    STRENGTH: A1- Front Squat 5 x 3 Reps @ climbing A2- Strict TTB/K2E/K2C 5x 8-10 reps WOD 6 Intervals 1’ON, 1’OFF 12-10 Thruster @ 35/25 Kg ME Double Unders

  • GIOVEDI 16/03/17

    MIDLINE: 3 -4 Sets of: 30” Sit Up 30” Tuck Crunch 30” Plank 30'' Rest WOD: Hero "Jack" Complete as many rounds as possible in 20 minutes of: Push press @ 50/35 kg, 10 reps KB Swings@ 24/16 kg, 10 reps Box jumps,10 reps

  • SABATO 18/03/17

    TEAM WOD of 2 : 6’ AMRAP MedBall Clean @ 9/6 Kg, I Go-You Go every 10 reps -rest 2’- 6’ to find 3RM Power Clean -rest 2’- 6’AMRAP: All team works together and synchronized: 10 Burpees 10 Pistols or Goblet Squat 100mt Run all together

  • LUNEDI 20/03/17

    WL POWER Snatch + OHS - 2 + 2 Reps every 90” x 8 @ climbing weight WOD: AMRAP 10' PW SNATCH - 10 REPS @40/30 KG BURPEES- 10 REPS  

  • MARTEDI 21/03/17

    4 Set for Quality of: -10 Gym Push Up -5 Wall Climb -40 DU / 80 SU WOD AMRAP 12’ 9 Deadlift @ 70/45Kg 5 Power Clean 3 Push Jerk