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  • 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

  • Mercoledi 23 Settembre

    WARM UP 10’ Groups Dynamics & Mobility SKILLS: KB Snatch WOD: 4 Intervals 3'ON, 2'OFF AMRAP 40 DU / 80 SU 8 KB Snatch alt arm @ 24/12 Kg 10 Box Jump Overs

  • Giovedì 24 Settembre

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- Front Squat hold bottom pos 3” - 3 Reps A2- GHD Back Extensions – 8 Reps A3- Tuck Hold hang on bar - 30” WOD From “Team Series Event 7” 21-15-9 Reps of: OHS @ 50/35 Kg TTB

  • Venerdì 25 Settembre

    WARM UP 10’ Groups Dynamics & Mobility WOD For time: 25 Wall Ball @ 9/6Kg 400mt Run 25 Deadlift @ 80/50 Kg 400mt Run 25 KB russian swing @ 24/16 Kg 400mt Run 25 V-up/ tuck crunch 400mt Run

  • WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 AMRAP 7' 8 DB Snatch alt arm @ 20/10 Kg 8 DB (1 in front) Front Rack Lunges @ 20/10 Kg -Rest 3'- AMRAP 7' 5 Chin Ups Strict 7 Strict Press @ 30/15 Kg -Rest 3' - AMRAP 7' 5 Cal Row 5

  • Lunedì 28 Settembre

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH STRICT HSPU WOD 6 Intervals 2'ON, 2'OFF 100mt Run 7 Back Squat From the ground @ 50/ 35 Kg ME HSPU /push ups

  • 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