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  • VENERDI 06/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- DB Strict Press tempo 2020 4 x 8 each arm A2- KB Deadlift 4 x 8  each leg Rest 90” WOD 5 Rounds of: 30” Max Reps  HS HOLD against Wall/ wall climb/ Plank hold on Hands 30” Rest 30” Max Reps Burpees 30”

  • SABATO 07/11/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: Cash In: 100 KB Swing @ 24/16 Kg 5 Rounds of: 30 TTB/K2E 30 Cal Row 30 Thruster empty bb

  • LUNEDI 09/11/15

    WARM UP 10’ Groups Dynamics & Mobility WL: SPLIT JERK From the ground 5 x 3 @ climbing weight  holding top pos 3” WOD 6’ AMRAP of: 5 Push Jerk @ 60/40 Kg 7 Deadlift 9 Burpees over The bar -Rest 4'- 6’ AMRAP of: 5 Push Jerk @ 60/40 Kg 7 Deadlift 9 Burpees over

  • MARTEDI 10/11/15

    WARM UP 10’ Groups Dynamics & Mobility EMOM 12’ Odd 15 KB Swing 24/16 KG Even15 UB Abmat Sit Ups WOD: Forza Walter Onlus  Team of 4: 300 Power Snatch for time @35/25 KG

  • MERCOLEDI 11/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin Up Strict 8 x 3-5 A2- Tuck Hold on parallette 8 x 15-20” Rest 90” WOD 5 rounds for time of: 250m Row all out 12 Burpees Over the Row -Rest 1’ between rounds-

  • GIOVEDI 12/11/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’: 10 OHS empty barbell 20mt Bear Crawl 12 One Arm KB Press (6/6) @ by feel 20mt Bear Crawl 30 Mountain Climber 20mt Bear Crawl 30 DU 20mt Bear Crawl

  • VENERDI 13/11/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 2 @ climbing weight each set A2- GHD Hip& Back extension 6 x 6-8 Rest 90” WOD 5 Intervals 1’30” ON, 1’30” OFF 15/12 Wall Ball @ 9/6 Kg 10 Power Clean @ 45/25 Kg ME Push Press

  • SABATO 14/11/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 400mt Run Each member with 15/10 Kg plate 30 Burpees Pull Ups 60 DB Snatch @ 20/10 Kg 90 Abmat sit ups -400mt Run Each member with 15/10 Kg plate 90 Abmat sit ups 60 DB Snatch

  • LUNEDI 16/11/15

    WARM UP 10’ Groups Dynamics & Mobility WL POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg Back Rack Lunges alt leg @ 45/25 Kg Bar Facing Burpees

  • Lunedì 16 Novembre

    WARM UP 10’ Groups Dynamics & Mobility WL: POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg Back Rack Lunges alt leg @ 45/25 Kg Over the Bar Burpees