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  • MARTEDI 29/09/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4/5 Sets of: A1- KB 1 Leg Deadlift – 10 each leg A2- Ring Rows – 6/8 A3- 1Leg V Ups – 10 each side WOD In 10' Ladder Up of: Reps 2,4,6,8… Power Snatch @ 35/25 Kg Reps 5,10,15,... DU (SU 10,20,30,...)

  • MERCOLEDI 30/09/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 30' 800mt Run /750 Row (alt every round) 60mt Bear Crawl -then- 3 Rounds of: 6/8 Ring Push Ups / Push Ups 12 Tuck Crunch 15 GTOH Plate @ 20/15 Kg

  • GIOVEDI 01/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility WL: POWER CLEAN EMOM 8' – 3-4 Reps in Cycling style @ across weight WOD: 4 Rounds – all out, rest 90” between rounds 12 Box Jump Overs 12 Power Clean @ 60/40 Kg 12 Cal Row

  • VENERDI 02/10/2015

    WARM UP: 10’ Groups Dynamics GYM STRENGTH & BB STRENGTH: A1- Front Squat 4 x 5 A2- 1-Arm DB or KB Strict Press- 4 x 6-8 each arm hold top pos 3” each rep WOD: 5' AMRAP: Max Burpees -rest 5'- 5'AMRAP: 10 KB American Swing @ 24/16 Kg 10 Abmat Sit Ups

  • SABATO 03/10//2015

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 3: All Team must complete- switch as needed: 120 1-arm DB Snatch @ 20/10 Kg 120 SDHP @ 35/25 Kg 120 Back Rack Lunges @ 35/25 Kg 120 Deadlift @ 35/25 Kg 1200mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX,100 SX)

  • Lunedì 5 Ottobre

    WARM UP: 10’ Groups Dynamics & Mobility WL: 3 Position Snatch Every minute for 10' minute 1 Low hang Snatch (full squat) 1 Mid thigh Snatch (full squat) 1 High Hang Snatch (full squat) -Hold catch position 3” each rep- WOD: AMRAP 15': 12 OHS @ 45/30Kg 400mt Run

  • MARTEDI 06/10//2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM: Rope Climb- SKILLS WOD: 8'AMRAP: Ladder Up 2-4-6-8-... Push Jerk @ 50/35 Kg K2E -Every round do 20 DU or 40 SU

  • MERCOLEDI 07/10//2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 6 A2- Strict Pull Up holding chin over the bar 2” - 4 x 5-8 Rest 60” WOD: 10 Rounds of: 10 Pull Ups 10 Wall Ball @ 9/6 Kg

  • MERCOLEDI 07/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Back Squat - 4 x 6 A2- Strict Pull Up holding chin over the bar 2” - 4 x 5-8 Rest 60” WOD: 10 Rounds of: 10 Pull Ups 10 Wall Ball @ 9/6 Kg

  • GIOVEDI 08/10/2015

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH: DEADLIFT - In 12' find 3RM of the Day WOD: 5 Rounds of: 12 TTR/TTB 12 Deadlift @ 70% 3RM Just Found 12 OTB Burpees