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  • MERCOLEDÌ 27/17/2017

    Gym Skills Ring MUSCLE UPS Review transitions on low rings then EMOM 10’: 1-2 Strict Ring MU Up + 1-2 Kipping Ring Muscle Ups or 1-3 transitions on low rings WOD 12’ AMRAP: 30 DU 5 Deadlift @80/55Kg 9 HSPU or Plate Push Ups

  • GIOVEDI’ 28/12/2017

    Gymnastic & Strength 4-5 Sets of: A1- Front Squat - 3” stop bottom pos - reps 4-5 @climbing A2- Pike Push Ups reps feet on box or Strict Ring Dip 8-10 A3- GHD Hip Extension Holding 3” top position reps 6-8 - rest 60” WOD Team of 2 20 to 2 * -Cal row -A.swing

  • VENERDI’ 29/12/2017

    WOD 6 Intervals 3’ON, 2’ OFF AMRAP: 4 KB Snatch @ 24/16Kg (2+2) 5 Box Jump @ 30/24” 6 Knee to elbows 7 Down & Up

  • SABATO 30/12/2017

     TEAM WOD of 2 Rules: 1 member works until finishing the whole round, the other rests then switch AMRAP 7’: 8 SDHP @ 35/25Kg 12 Air Squat -Rest 2’- AMRAP 7’: 8 Push Press @ 35/25Kg 12 Wall Ball @ 9/6Kg -Rest 2’- AMRAP 7’: 8 Thruster @ 35/25Kg 12 Bar Facing Burpees

  • MARTEDI’ 02/01/2018

    WL Power Snatch + Squat Snatch - 1 + 1 for max complex of the day in 12’ WOD 5 rounds of 80 du 20 KB Snatch 24/16kg

  • MERCOLEDI’ 3/12/2018

    Gym Skills Pistols - review and practice as followed EMOM 10’: Odd: 3-4 Pistol each leg Even: 15”+15” Lateral side Plank WOD 12’ AMRAP: 5 OHS @ 50/35Kg 7 Strict Chin Ups (4 for women) 12 Calories Row

  • GIOVEDI’ 4/01/2018

    WOD Amrap 20’ 10 ttb 20 burpees box jump Over 30 Goblet squat 16/12 kg 50 sit up

  • VENERDI’ 5/01/2018

    Gymnastic & Strength 3-4 Sets of: A1- Back Squat with 3” pause in bottom pos 4 x 4-3-2-2 @climbing A2- 1-Arm-DB-Row reps 6-8 (each arm) A3- Tuck Crunch reps 10-12 -rest 60” WOD For Time: 21-15-9 Reps of: DB Power Clean & STOH @ 20/10Kg Wall Ball@9/6Kg

  • SABATO 6/01/2018

    SATURDAY TEAM WOD of 2 Rules: 1 member works until finishing the whole round, the other rests then switch WOD: 5 Rounds each member: 10 Calories Row 5 Deadlift @80/60Kg -then- 4 Rounds each member: 10 KB Russian Swing @ 32/24 Kg 10 KB Front Squat @ 32/24 Kg -then- 3 Rounds ALL TEAM SYNCRO!!

  • LUNEDI’ 8/01/2018

    MIDLINE  3-5 SET FOR QUALITY OF: 20'' HOLLOW BODY 10 HOLLOW ROCK 10 V-UPS 20'' SUPERMAN HOLD 8 REVERSE HOLLOW ROCK 8 GHD HYPEREXTENSION PAUSE 3'' TOP POSITION   STRENGHT F.SQUAT  (light weight to 1 RM) 5/5/3/3/2/2/1   WOD OPEN WOD 11.3 Complete as many rounds and reps as possible in 5 minutes of: -Squat