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  • MARTEDI 10/11/15

    WARM UP 10’ Groups Dynamics & Mobility EMOM 12’ Odd 15 KB Swing 24/16 KG Even15 UB Abmat Sit Ups WOD: Forza Walter Onlus  Team of 4: 300 Power Snatch for time @35/25 KG

  • MERCOLEDI 11/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Up Strict 8 x 3-5 A2- Tuck Hold on parallette 8 x 15-20” Rest 90” WOD 5 rounds for time of: 250m Row all out 12 Burpees Over the Row -Rest 1’ between rounds-

  • GIOVEDI 12/11/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’: 10 OHS empty barbell 20mt Bear Crawl 12 One Arm KB Press (6/6) @ by feel 20mt Bear Crawl 30 Mountain Climber 20mt Bear Crawl 30 DU 20mt Bear Crawl

  • VENERDI 13/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 2 @ climbing weight each set A2- GHD Hip& Back extension 6 x 6-8 Rest 90” WOD 5 Intervals 1’30” ON, 1’30” OFF 15/12 Wall Ball @ 9/6 Kg 10 Power Clean @ 45/25 Kg ME Push Press

  • SABATO 14/11/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 400mt Run Each member with 15/10 Kg plate 30 Burpees Pull Ups 60 DB Snatch @ 20/10 Kg 90 Abmat sit ups -400mt Run Each member with 15/10 Kg plate 90 Abmat sit ups 60 DB Snatch

  • LUNEDI 16/11/15

    WARM UP 10’ Groups Dynamics & Mobility WL POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg Back Rack Lunges alt leg @ 45/25 Kg Bar Facing Burpees

  • Lunedì 16 Novembre

    WARM UP 10’ Groups Dynamics & Mobility WL: POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg Back Rack Lunges alt leg @ 45/25 Kg Over the Bar Burpees

  • Martedì 17 Novembre

    WARM UP 10’ Groups Dynamics & Mobility GYM: Kipping K2E/TTB EMOM 10’ Odd 2-6 Kipping K2E/TTB for quality Even 10-15 DU (or 30” Practice ) WOD AMRAP 12’ 5 HSPU / 7 Push Up 7 DB Hang Squat Clean Thruster @ 20/10 Kg 12/9 Cal Row All out

  • MERCOLEDI 18/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- 1-Arm-DB-Row 4 x 8 each arm A2- Bench Press narrow grip 4 x 5 A3- Plank Hold 4 x 1' WOD For time: 21-15-12-9 DL @ 80/55 SIT UP *2  

  • GIOVEDI 19/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Ring Dip 4 x 5-8 A2- Reverse Angel  4 x 8-10 A3- 1-leg-V Ups 4 x 8-10 each side WOD 3 Rounds of: 6 KB Snatch DX @ 24/16 Kg 12 1-Arm-KB-Swing DX @24/16 Kg 50 DU (or 100 SU) 6 KB