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  • LUNEDI 20/03/17

    WL POWER Snatch + OHS - 2 + 2 Reps every 90” x 8 @ climbing weight WOD: AMRAP 10' PW SNATCH - 10 REPS @40/30 KG BURPEES- 10 REPS  

  • MARTEDI 21/03/17

    4 Set for Quality of: -10 Gym Push Up -5 Wall Climb -40 DU / 80 SU WOD AMRAP 12’ 9 Deadlift @ 70/45Kg 5 Power Clean 3 Push Jerk

  • MERCOLEDI 22/03/17

    STRENGTH: A1- Back Squat 4 x 3 @ climbing A2- Strict Chin Up 4x 6/8 WOD: 21-15-9-6 OTB Burpees Over Head Squat@45/30 KG Chest to bar Pull UP

  • GIOVEDI 23/03/17

    STRENGTH: EMOM 18' Min 1: 15 Wall Ball@9/6 Kg MIn 2: 7 Hang Power Clean Min 3: Lateral Side Plank 30"+30" WOD: Ladder 10-8-6-4-2 Push Press@60/40KG KB Swing 32/24

  • SABATO 25/03/17

    TEAM WOD 3 "MAD DOG" 1.6 KM RUN 150 CAL ROW 100 BOX JUMP 50 HSPU 12 ROPE CLIMB  

  • Lunedì 27 Marzo

    STRENGTH A1- OHS 5x 5 @ climbing A2- Plank Hold 5 x 45” WOD 3 Rounds of: 400mt Run 30 Alt arm DB Snatch @25/15Kg

  • MARTEDI 28/02/17

    Strength  EMOM 15' Min 1 - 5 Strict Pull Ups Min 2 - 20"-30" L sit Hold or tuck on parallette Min 3 - 15 Air Squat WOD: AMRAP 10' 10 Power Clean @ 60/40 kg 20 Push Up      

  • MERCOLEDI 29/03/17

    STRENGTH Bench Press 4 x 5@ climbing WOD: for time 50 Med Ball Clean 20/14 25 Push Jerk@ 70/50kg 50 Med Ball Clean@70/50 kg

  • GIOVEDI 30/03/17

    MIDLINE: TABATA HOLLOW HOLD WOD: 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of SDHP@40-30KG Rest 30 seconds 30 seconds Box Jump 30 seconds rest