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  • Lunedì 27 Febbraio

    Strength & Gymnastics 3 -4 Sets of: A1 – Push Press Behind neck from rack– 5 Reps @ climbing A2 - Ring Row - 8 reps WOD AMRAP 15’ 15 Deadlift @60/40Kg 21 DU or 45 SU 12 Burpees 21 DU or 45 SU 9 Squat Snatch @60/40Kg 21 DU or 45 SU

  • MARTEDI 28/02/2017

    Gymnastics EMOM 12’ Min1 - HSPU Strict 5 reps Min2 - Strict Pull Up 5 reps Min3 - Lateral side plank - 20”+20” WOD 21-18-15-12-9-6 -3 reps of: Sumo deadlift high-pull, 35/25 KG Push jerk, 35/25 KG

  • MERCOLEDI 01/03/2017

     STRENGTH: A1- Back Squat 3 x 6 @ climbing A2- Sit Ups with pvc pipe behind neck 3X 10 WOD: Three rounds for time of: 30 Kettlebell swings 24/16 20 Box Jump 10 Power Clean@ 70/45

  • GIOVEDI 02/03/2017

    WL Squat Snatch 1RM of the day WOD: 4 Intervals 2’30”ON, 2’30” OFF: 500mt Row (400mt for Woman) ME OHS@ 40/30Kg

  • SABATO 04/03/2017

    TEAM"McGhee" Complete as many rounds in 30 minutes as you can of: 125/80 KG Deadlift, 5 reps 13 Push-ups 9 Box jumps

  • LUNEDI 06/03/2017

    WL Every 90” x 6-8 sets Hang Power clean + Push Jerk - 2+2@climbing WOD: 3 Rounds of: 21 Wall Ball @9/6Kg 15 Power Clean @ 60/40 Kg 12 Push Jerk @ 60/40 Kg

  • MARTEDI 07/03/2017

    GYM EMOM 10’ Odd 6- 8  Kipping Pull Up Even 20 mt bear crawl WOD: AMRAP 14' 200 mt Run 10 TTB/K2C 7 OHS @ 60/40Kg 5 Push Ups

  • MERCOLEDI 08/03/2017

    STRENGTH: A1- Strict Press 5 x 5-4-3-3-2 Reps @ climbing A2- Chin Ups 5 x 6-8 A3- Hollow body hold 5x 30" WOD: 4 rounds 20 Power Snatch @ 40 Kg 50 DUs

  • GIOVEDI 09/03/2017

    WOD 6 Rounds of: 1’ ME Burpees 1’ Box Jump Overs 1’ ME Sit up 1’ ME ROW (CAL) 1’ Rest