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  • GIOVEDI 23/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WL 8 sets (90'') 3 SN PULL from ground + 2 HANG POWER SN WOD 15' AMRAP 12 OHS @ 35/25 Kg 12 Cal Row

  • VENERDI 24/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- TTB-K2E Strict 3/4 x 5-7 A2- 1 leg KB Deadlift 3/4 x 8 each leg Rest 60” WOD 15' LADDER UP Ring Dip 2-4-6-.. Deadlift 3-6-9-..@80/60 Kg Wall Ball 5-10-15-..@ 9/6 Kg

  • SABATO 25/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Cash In: 3' MAX REPS Syncro Jumping Lunges (2 members work at same time) 100 Sit Ups 50 KB Goblet Squat @ 32/24 Kg 40 Syncro Burpees Box Jump (2 members work at same time) 300mt (switch every 50mt) bear crawl

  • Lunedì 27 Luglio

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: EMOM 16' Odd 3 Thruster @ climbing weight every 2 sets Even 3-5 chin ups strict   WOD 9-15-21 reps: Thruster @ 40/30 Kg Burpees Pull Ups

  • MARTEDI 28/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM KIPPING HSPU EMOM 6' 2-5 Reps for quality WOD 15'AMRAP: 4 DB Man Maker (1 rep= 1 row, 1 push up, 1 row, 1 push up, 1 sq cl into thruster) @ 20/10 kg 8 Sit Up 10 TTB/K2E/K2C 15 Walking Lunges

  • MERCOLEDI 29/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WOD 20' AMRAP 15” 1-Arm DX Plank Hold 7 Down & ups 15” 1-Arm SX Plank Hold 21 DU/ 42 SU 200mt OH Plate Carry @ 20/15 Kg

  • GIOVEDI 30/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WL 1 POWER CLEAN + 1 HANG SQUAT CLEAN – EMOM 8' - @ climbing weight every set WOD 12' AMRAP 5 Hang Power Clean @ 60/40 Kg 10 K2E 12 Lateral Box Jumps

  • VENERDI 31/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Strict Press Behind Neck SN Grip 3 x 8-10 A2- DB Step Ups 3 x 10 each leg Rest 90” WOD 6 Rounds of: 15/10 cal Row 12 KB Swing @ 32/20 Kg 5 Power Snatch @ 50/35 Kg

  • SABATO 01/08/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD  AMRAP 6' : 4 Pull Up – 8 Wall Ball – 12 Abmat Sit Ups -rest 3'- AMRAP 6': 3 Wall Climb – 6 Burpees -rest 3'- AMRAP 6': 100mt Run (50+50 shuttle) – 20 Air Squat UB - Members switch every rounds

  • LUNEDI 03/08/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 3 x 3 Holding bottom pos 3” A2- GHD Hip extension 3 x 6-8 Holding top pos 3” Rest 90” WOD 5 Intervals 1'30” ON , 1'30” OFF AMRAP 7 DB Thruster @ 20/10 Kg 5 Burpees @ 20/10 Kg