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  • MARTEDI 19/05/15

    WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS RING MUSCLE UP - Intro and transition practice WOD: For Time: 15 Hang Power Clean & Push Press @ 60/35 Kg 30 Pull Up 15 Hang Power Clean & Push Press @ 60/35 Kg

  • MERCOLEDI 20/05/15

    WARM UP 10’ Groups Dynamics & Mobility & Split Jerk Foot Work for 10’ WL Split Jerk review technique with light weight EMOM 10’: 2 reps @ climbing weight holding pos for 3” each reps WOD: For Time: 50 DB Snatch alt arm @ 20/10 Kg 1K Run

  • GIOVEDI 21/05/15

    WARM UP 10’ Groups Dynamics & Shoulder Mobility GYM STRENGTH & BB STRENGTH A1- Parallette Pass Through 4 x 8-10 A2- Body Rows 4 x 6-8 A3- 1arm KB or DB Deadlift 4 x 8+8 (alt arm every rep) Rest 60” WOD For Time: 15-12-9 reps of: C2B Pull Up Squat clean thruster @ 40/30

  • VENERDI 22/05/15

    WARM UP 10’ Groups Dynamics & Shoulder Mobility WOD AMRAP 20’ 250mt row -then- 2 Rounds of: 20” HS Hold / 30” plank hold on hands 10 OTB Burpees 5 Deadlift @ 80/55Kg

  • SABATO 23/05/15

    WARM UP 10’ Groups Dynamics &TTR Technique review TEAM WOD of 3 5 Rounds of: 30 OHS @ 20/15 Kg 30 TTB /k2e k2c 30 Wall Ball @ 9/6Kg 30 DU/60SU -one member work at time

  • Lunedì 25 Maggio

    Warm Up 10' group dynamics and mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd 3 thruster @ climbing weight every 2 sets Even 5 Ring dip strict WOD Intervals 1’ ON , 1’OFF as needed to finish: 50 Bar Facing Burpees 25 Power Clean @ 50/35 Kg

  • MARTEDI 26/05/2015

    WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS Review PISTOL technique for 15’ WOD: 10 Rounds of: 9 KB SDHP@32/20 Kg 6 alt leg Pistol 9 KB Swing @ 32/20 Kg

  • MERCOLEDI 27/05/2015

    WARM UP 10’ Groups Dynamics & Mobility WL: Hang Power Snatch EMOM 10: 3 Reps Hang DEEP power snatch holding receiving pos 3” each reps @ light weight WOD Every 4’ for 3 Rounds, complete: 400/500mt ROW AFAP 12 Box Jump 12 Push Press @ 40/30 Kg

  • GIOVEDI 28/05/2015

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Bench Press 4 x 5 A2- Strict Pull Up 4 x 5-7 holding chin over the bar 2” Rest 60” WOD 5’ AMRAP: 10 Wall Ball @ 9/6 Kg 5 TTB/7 K2E -Rest 3’- 5’ AMRAP: 5 DB Hang Squat Clean @

  • VENERDI 29/05/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 400mt Run 30 Air Squat 30 Sit Up 30 1-arm –KB Swing alt arm every rep @ 24/16Kg