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  • SABATO 25/06/2016

    Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: Cash in: 60 Cal Row (alternating every 10) 3 Rounds, switching as needed: 15 K2C 21 Squat clean thruster @ 40/30 Kg 15 Push Press @ 40/30 Kg 21 Back Squat @ 40/30 Kg Cash out: 60 Cal Row (alternating

  • Lunedì 27 giugno

    Warm Up Group Dynamics & Mobility WL A-Snatch Deadlift + Snatch Pull - 3 + 3 x -5 @ climbing B- Snatch Balance - 6 x -5 @ holding bottom pos 5” every rep WOD 5 Intervals 1’30” ON 1’30” OFF 200mt Run ME Burpees

  • MARTEDI 28/06/2016

    Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Snatch Grip Strict Press Behind Neck (taken from the ground) reps 6-8 A2- Strict C2B/pull up reps 3-6 WOD 3 Rounds For Time: 30 alt arm DB Snatch @ 20/10 Kg 20 alt leg pistols/ globlet squat 10 HSPU strict or  push up

  • MERCOLEDI 29/06/2016

    Warm Up Group Dynamics & Mobility WOD For Time: 40 DUs/ 100 SUs 5 Rounds of Cindy 40 DUs/ SUs 4 Rounds of Cindy 40 DUs/100 SUs 3 Rounds of Cindy 40 DUs/ 100 SUs 2 Rounds of Cindy 40 DUs/ 100 SUs 1 Rounds of Cindy

  • GIOVEDI 30/06/2016

    Warm Up Group Dynamics & Mobility Gymnastics: Skills Ring Muscle Up ONLY FOR ADVANCED EMOM 8’: 1-3 Mu/Mu Transition WOD 12’ AMRAP: 12 Deadlift @70/50 Kg 6 OTB Burpees 3 Hang Power Clean @70/50 Kg

  • Venerdì 1 Luglio

    Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Front Rack Lunges - 6 reps each leg @ climbing A2- Tuck hold hanging on bar - 20” accumulated A3- GHD Hip extension - 10 reps WOD 21-15-9-6-3 Reps for time of: Power Snatch @ 40/30 Kg K2E / K2C

  • SABATO 2/07/2016

    Warm Up Group Dynamics & Mobility SATURDAY TEAM WOD of 2 All team must complete: Cash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg 5 Rounds - I go you go as needed 30 Push Press @ 50/35 Kg 30 Cal Row Cash in: 100 Wall Ball I go-you go

  • LUNEDI 4/07/2016

    Warm Up Group Dynamics & Mobility WL & Gymnastics EMOM 10’ Odd Power Clean - 3 reps in cycling style @ climbing weight Even Strict Chin Up - 3-5 reps WOD 10 Rounds of: 5 Front Squat @ 60/40 Kg 5 OTB Burpees 5 KB Swing @ 32/24Kg

  • MARTEDI 5/07/2016

    Warm Up Group Dynamics & Mobility MIDLINE 5 Sets for quality: 20” Plank 20” Mountain climber 20” Side Plank DX 20” Mountain climber 20” Side Plank SX 20” Mountain climber WOD AMRAP 10’ 250mt Row 7 Deadlift @ 85/55Kg

  • MERCOLEDI 6/07/2016

    Warm Up Group Dynamics & Mobility Gymnastic & Strength A1- Back Squat 5 x 3 with 3” hold bottom pos A2- Strict K2E 5 x 8 WOD 12’AMRAP: 21 Sit up 14 DB Lunges @ 15/10 kg 7 Power Snatch @ 60/40 Kg