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  • SABATO 17/01/15

    10’ Groups Dynamics & Mobility TEAM WOD OF 2 5 rounds each members of: 30 Wall Ball @9/7kg 20 Burpees 10 Calories Row

  • LUNEDI 19/01/15

    WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 One Arm KB Bottoms Up Walk (15m dx/15m sx) STRENGTH 12’ EMOM odd - 5 Deadlift

  • MARTEDI 20/01/15

    WARM UP 10’ Groups Dynamics & Mobility WL 3-Position Clean (MidThigh-Below Knees-Ground) - 4 X 1+1+ 1, rest as needed WOD: 12’ AMRAP of: Ladder up 3-6-9-12-... Power Clean @50/35kg

  • MERCOLEDI 21/01/15

    WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 3 x 3 1’

  • GIOVEDI 22/01/15

    WARM UP 10’ Groups Dynamics & Mobility SKILLS TTB - Practice for 15’ WOD 2'ON 2'OFF * 6 Intervalli 300 m ROW Max Effort Push Press @ 40/25 KG

  • VENERDI 23/01/15

    WARM UP WOD   2 rounds not for time 1’ Jump Rope 10 Jumping Pull Ups 10 Superman Arch 1’ Jump Rope 10 Jumping Pull Ups 10 Tuck Crunch WOD

  • SABATO 24/01/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 –I go, You go, as needed 3 Rounds of: 30 Cal Row 30 KB Swing @24/16 30 Wall Ball

  • LUNEDI 26/01/15

     WARM UP DOUBLE TABATA (8’ in total, 20”ON, 10”OFF) Alternating Jumping Jack and Mountain Climber WL Hang Squat Snatch + Hang Power Snatch - 6X 1+ 1, rest as needed

  • MARTEDI 27/01/15

    WARM UP WOD 4 rounds not for time 20m Backward Bear Crawl 10 Backward Walking Lunges STRENGTH Bench Press - 7 X 3, tempo 33x1, rest as needed WOD 12’

  • MERCOLEDI 28/01/15

    WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with KB 10 Scapula retraction 10 Gymnastic Burpees WOD “CINDY” AMRAP 20’ 5 Push Ups 10 Pull Ups