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  • VENERDI 11/09/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 5 Sets of: A1- Weighted GHD Hip extension – 8 Reps A2- Flutter Kick – 30”/40” A3- Weighted (if possible) Strict Ring Dip – 5 Reps WOD AMRAP 7' 7 Hang Power Clean @ 40/25 Kg 7 Wall Ball @ 9/6 Kg 7

  • Sabato 12 Settembre

    Ci vediamo a Segrate Expo presso il centro parco di via San Rocco 1 !   TEAM WOD of 2 5 Rounds for time of: 30 Syncronized Air Squat 15mt I GO-YOU GO Bear Crawl 20 Syncronized Push Ups 15mt I GO-YOU GO Bear Crawl 10 Syncronized Burpees 15mt I GO-YOU GO Bear Crawl

  • 14 Settembre

    WARM UP 10’ Groups Dynamics & Mobility WL POWER CLEAN – 1 RM of the Day WOD Drop Down to 50-65% 1RM PW CL -Then- For time: 15-12-9-6-3 reps of PW Clean Every set do 1 Round of Cindy

  • Martedi 15 Settembre

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- DB Russian Step Up – 8 Reps A2- GHD Hip&Back Extension – 8 Reps A3- BB Good Morning @ empty BB – 12 WOD 5 Intervals 2'ON, 2'OFF 10 Ball Clean @ 9/6Kg 10 Wall Ball @ 9/6Kg

  • Mercoledi 16 Settembre

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Stets of: A1-Bench Press – 6 reps A2-Side plank hold – 30” each side A3- 1-Arm DB Row – 6 Reps WOD AMRAP 9' 9 DB Thruster @ 20/10 kg 9 Cal Row 15 DU

  • Giovedi 17 Settembre

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20' 400mt Run -then- 3 Rounds of: 5 Push Press @ 45/25 Kg 7 TTB 15 DU

  • Venerdi 18 Settembre

    WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS STRICT MUSCLE UP WOD EMOM 18' -min1 C2B/ Pull Up– 5/7 Reps -min2 Burpees Box jump – 8/10 Reps -min3 Parallette Pass Through – 8/10 Reps

  • SABATO 19/09/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Switch as needed and complete: 50 HSPU/Wall Climb 50 Deadlift @ 80/50 Kg 50 K2E 50 Push Jerk @ 40/25 Kg 50 Burpees Plate @ 20 Kg 1K Run in pair

  • Lunedi 21 Settembre

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 5 Sets of: A1- DB Cuban Rotation – 8/10 Reps A2- Around the world on floor – 8/10 Each side WOD 3 Rounds of: 15 Hang Power Clean & Press @ 50/30 Kg 15 Burpees OTB

  • Martedi 22 Settembre

    Warm up 10' Group Dynamics and Monility GYM SKILLS: Kipping Ring Dip WOD AMRAP 15' 5 Ring Dip / Perfect gym push Ups 6 Goblet Squat 24/16kg 7 C2B/ Pull Up 200mt Run