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  • MERCOLEDI 01/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WOD 20' AMRAP 200 mt Run 3 Rounds of: 7 Box Jump Overs 9 KB Russian Swing @32/20 Kg 12 OH Plate Sit Ups @10/5 Kg

  • GIOVEDI 02/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WL: SPLIT JERK – EMOM 10' - 3 reps holding catch pos 3” each rep - climbing weight WOD 5 Rounds of: 9 Power Clean& Push Press @ 50/35 Kg 12 Burpees 30 DU/60 SU

  • VENERDI 03/07/2015

    WARM UP: 10’ Groups Dynamics GYM STRENGTH & BB STRENGTH: A1- Back Squat 4 x 3 A2- Hollow Body Hold 4 x 30” accumulated Rest 60” WOD “Interval Karen” As many Intervals 30”ON,30”OFF as needed to complete: 150 Wall Ball @ 9/6 Kg

  • SABATO 04/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 3: Cash In: 90 SDHP @ 35/25 Kg 75 Burpees Box Jump 300mt (100mt each) Double KB Front Rack Carry @ 24/16 Kg 75 Push Press @ 35/25Kg 300mt (100mt each) Double KB Front Rack Carry @ 24/16 Kg Cash In: 60 Cal Row

  • Lunedì 6 Luglio

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Deadlift @ across 4 x 5 A2- Ring Dip Strict 4 x 5 A3- K2E Strict 4 x 5 Rest between rounds 60”   WOD “The Chief” 4 Intervals 3'ON, 1'OFF 3 Pw Clean @ 60/40 Kg 6 Push Ups 9 Air

  • Martedì 7 Luglio

    WARM UP: 10’ Groups Dynamics & Mobility GYM: Hand Stand Hold Emom 10' : 20'' HS Hold WOD: 15'AMRAP: 200mt Run 15” L Sit Hanging from the bar 12 Lunges  

  • MERCOLEDI 08/07/2015

    WARM UP: -10’ Groups Dynamics & Mobility SKILLS:  KIPPING PULL UP WOD “Row Helen” 3 Rounds of: 500mt Row 21 KB Swing @ 24/16 Kg 12 Pull Ups

  • GIOVEDI 09/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WL: 1 SQ SN + 3 OHS – EMOM 8' WOD For Time: 30 PW Snatch @50/35 Kg 25 OTB Burpees 20 Push Press @50/35 Kg 15 Bar Facing Burpees 100mt OH Plate Carry @ 20/15 Kg

  • VENERDI 10/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 5 x 3 A2- Ring Rows holding ring to chest 2” each reps 5 x 6-8 Rest 60” WOD 14' AMRAP: 7 TTB 10 1-arm-DB Box Overs @20/10 Kg (change arm every 5 reps) 21 DU

  • SABATO 11/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Rest 3' btw AMRAPs AMRAP 6'-Switch member every rd- 5 HSPU (Scale down into 3 wall climbs) 7 Box Jump 70/60 cm (10 reps if use 60/50 cm) AMRAP 6'-Switch member every rd 5 Burpees C2B Pull Up 10 Wall Ball @ 9/6Kg AMRAP