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  • GIOVEDI 27/08/15

    WARM UP 10’ Groups Dynamics & Mobility WL PUSH JERK Cycling 4 X 6-8 reps in cycling, @ climbing weight if technique is good, rest as needed WOD For Time: 15-12-9-12-15 Reps of: Pull Ups /C2B (for advance) DB Snatch alt arm @ 20/10 Kg (15,12... each arm)

  • VENERDI 28/08/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 20' Odd 5 Deadlift climbing Even 20-30” Plank hold WOD AMRAP 2' Max Hang Squat Clean @ 40/30 Kg -2'rest- AMRAP 2' Max Box Jumps -2'rest- AMRAP 2' Max OHS @ 40/30 Kg

  • SABATO 29/08/15

    WARM UP 10’ Groups Dynamics & Mobility WOD Team of 3 Complete 120 Ab mat Sit Ups 1200mt OH PLATE Carry @ 20/10 Kg -switch every 200mt- 120 Burpees Plate 1200mt OH PLATE Carry @ 20/10 Kg -switch every 200mt- 120 Ab mat sit up Cash Out: 3x ME Strict Pull Up (each member)

  • Lunedì 31 Agosto

    WARM UP 10’ Groups Dynamics & Mobility SKILLS KB TGU WOD 4 Rounds of: 10 KB TGU alt arm @ 24/12Kg 12 K2E Strict 15 KB 1-Arm Front Rack walking lunges (each arm, 30 in total each round)

  • MARTEDI 01/09/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH 4 Sets of: A1- Push Press Behind Neck from the ground – 8/10 Reps A2- Body Rows Wide Grip – 6/8 Reps WOD 3 Rounds of: 21 Wall Ball UB @ 9/6 Kg 15 Power Snatch @ 45/25 Kg 9 Burpees Pull Ups

  • MERCOLEDI 02/09/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25' 20/15 Cal Row 2 Rounds of: 10 KB Russian Swing @ 24/16 Kg 10 Box Jump Step Down 200mt Run 2 Rounds of: 20 Abmat Sit Ups 20 DU

  • GIOVEDI 03/09/15

    WARM UP 10’ Groups Dynamics & Mobility WL 1 SQUAT SNATCH + 2 OHS – EMOM 10' climbing WOD 5 Intervals 1'30” ON, 1'30” OFF AMRAP: 10 OHS @ empty BB 6/10 Perfect Gym Push Ups 10 Air squat

  • VENERDI 04/09/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 15' min1- Sorensen Hold (on GHD)- 30” min2- Bear Crawl – 20mt min3- Plank Hold - 30” WOD 3-6-9-12-15-21 Reps of: OTB Burpees Deadlift 80/50 Kg

  • 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