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  • 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 AMRAP 12’ 7 Pull Ups/ C2B 10 Power Snatch @ 35/25 Kg

  • 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 Rest 90” WOD 5 Rounds of: 6 Parallette push up 40mt (20+20) DBs Farmer Carry @ 20/10 kg 12 DBs Lunges @ 20/10 kg 40mt (20+20)

  • 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 @ 9/6 Kg 50 Burpees 50 K2E Cash Out: max Mad Ball Clean @ 9/6 Kg in 3’

  • 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 12 Deadlift @ 50/35 Kg 200mt Run

  • 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 @ 24/16 Kg Push Ups 50 DUs/100 SUs  at the end of each round

  • 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 @ 60/40 Kg 7 OTB Burpees

  • 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 K

  • 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 AMRAP 14’ 10/5 Pull Ups 10 Power clean 10 Push press 10 Thruster  @ 40/30 Kg (Change every round)

  • 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 arm DB Snatch @ 40/20 Kg 30 SYNCRONIZED Burpees 150 Abmat Sit Up

  • Lunedi 21 Dicembre

    WARM UP 10’ Groups Dynamics & Mobility WL HANG POWER CLEAN CYCLING – EMOM 10’ 3-4 Reps WOD 9-15-21 Reps of: Hang Power clean @ 50/35 Kg TTB/K2E At the end of each rounds perform 50 DU or 150 SU