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  • Sabato 9 Gennaio

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 1000mt Run 3 Rounds of: 60 DB Snatch @ 20/15 Kg 60 1 arm DB Thruster (max 5 reps each side then change) @ 20/15 Kg 60 1 arm DB Walking Lunges (max 5 reps each side

  • Lunedì 11 Gennaio

    WARM UP 10’ Groups Dynamics & Mobility WL : PUSH JERK EMOM 12’ 2 Reps @ climbing weight every 2 sets WOD AMRAP 10’: 10 Push Jerk @ 50/30 Kg 10 Box Jump 10 Burpees

  • MARTEDI 12/01/16

    WARM UP 10’ Groups Dynamics & Mobility GYM EMOM 12’ Min 1 TTRing 6 Min 2 Wall Climbs 2 Min 3 Parallette Pass Through 6 WOD AMRAP 5’ 1-2-3-4-5..Ladder Up Deadlift @ 80/50 Kg HSPU/Push Ups -Rest 5’- AMRAP 5’ 1-2-3-4-5..Ladder Up Deadlift @ 80/50 Kg HSPU / Push Ups

  • MERCOLEDI 13/01/16

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH  A1- Strict Chin Up 5 x 5 A2- Front Squat- 5 x 5 Rest 60” WOD 4 Intervals 2’ON, 2’OFF AMRAP 30 DU or 50 SU 10 Med Ball Clean @ 9/6 Kg 5 C2B or Pull Ups

  • GIOVEDI 14/01/16

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’ 750mt Row/800mt Run -then- 4 Rounds of: 12 Walking Lunges 12 Broad Jump 12 KB Russian Swing @ 24/16 Kg

  • VENERDI 15/01/16

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Push Press Behind Neck SN Grip 4 x 6 A2- GHD Sit Ups 4 x 10 A3- Side Plank on Hands 4 x 20-30” each side Rest 60” WOD 5 Rounds of: 15 OTB burpees 10 Power Snatch @ 50/35 Kg

  • SABATO 16/01/16

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2: All Team Complete for time: 10 Rounds of Cindy (switch every Round): 5 Pull Up, 10 Push Ups, 15 Air Squat “Karen”: 150 Wall Ball @ 9/6 Kg (150 reps in total, switch as needed)

  • 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 Hang Power Snatch @ 35/25 Kg 12 K2E 400mt Run 15 Hang Power Snatch @ 35/25 Kg 15 K2E 200mt Run 18 Hang Power Snatch

  • 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 7 Push Ups

  • 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