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  • SABATO 05/09/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 All team must complete 12 Rounds in total (switch every rounds) of: 7 Push Press @ 50/30 Kg 7 Box Jump Overs -NO Rest!- All team must complete 9 Rounds in total (switch every rounds) of: 5 Power Clean @ 50/30 Kg 5 Front

  • Lunedì 7 Settembre

    WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS : KIPPING PULL UP WOD 5 Rounds of: 400mt Run 10 DB Snatch alt arm @ 20/10 Kg 10 Pull Ups / C2B

  • Martedì 8 settembre

    WARM UP 10’ Groups Dynamics & Mobility BB STRENGTH BACK SQUAT: 2RM of the Day WOD 20-15-10-5 Reps of: Back Squat from the ground @ 50-70% of 2RM just Found Burpees Box Jump Overs DU (x 2, Single Unders x 4)

  • Martedì 9 Settembre

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 30' 2 Rounds of: 4 Plate Push Ups 10 1-Arm-KB Swing @ 24/16 Kg DX 5/7 K2E/ K2C Strict 10 1-Arm-KB Swing @ 24/16 Kg SX -then- 3' Row

  • GIOVEDI 10/09/15

    WARM UP 10’ Groups Dynamics & Mobility WL SPLIT JERK EMOM 10: 2-3 Reps holding catch pos 3” @ light weight WOD As many intervals as needed 30” ON, 30” OFF to complete: 50 C&J @ 50/30 Kg

  • 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