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  • MARTEDI 24/02/15

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH Thruster – work up to a 1RM from the floor WOD 3 rounds for time : 15 Thruster @35/25kg 15 Bar Facing Burpees

  • MERCOLEDI 25/02/2015

    WARM UP 10’ Groups Dynamics & Mobility   SKILLS Ring Dip – practice progression per 10'   WOD 4 rounds for time: 20 box jump over 20 Hang Power Snatch @45/25kg

  • GIOVEDI 26/02/15

    WARM UP 10’ Groups Dynamics & Mobility   WL Snatch Balance – 5 x 8-10   WOD: 10 rounds for time of: 12 Ball Clean @9/6kg 10 Push Ups h/off 8 Sit Ups

  • VENERDI 27/02/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH A1 ring row 3x6-8 1’ rest A2 handstand hold 3xmax (non più di un minuto) 1’ rest A3 ring dip 3x4-6 1’rest prima di ripartire da a1  WOD 3 rounds for time of: 400m Run/ROW 15 Power Clean & Jerks @40/30kg

  • SABATO 28/02/2015

    WARM UP 10' Group Dynamics & Mobility TEAM WOD OF 2 25' AMRAP 50 BURPEES 50 THRUSTER 50 SWING 50 PARTNER MB SIT-UP  

  • LUNEDI 2/03/2015

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-8 Perfect Gym Push Up GYM STRENGTH & BB STRENGTH A1- One-arm-DB-Row 4 x 6+6 Rest 90” A2- Strict press 4 x 6 Rest 90” WOD 12’ AMRAP of: 150mt Row 7 Push Press @ 40/25kg 7 OTB Burpees

  • MARTEDI 03/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 5-7 Facing the wall squat Even 5-7 Scapula Retraction hanging from the bar SKILLS Kipping Pull Up Progression with superman/hollow Body Hold starting from the floor – practice for 15-20’ WOD AMRAP 7’: 7 KB Goblet Squat @ 24/16 Kg 7 Kipping pull up/Jumping

  • MERCOLEDI 04/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 8-10 Down&Up (burpees straight arms) Even 6-10 Tuck crunch WEIGHT LIFTING Hang SQUAT SNATCH: practice with empty barbell for 10’ EMOM 6’: 3-4 Reps @ light weight WOD 5 rounds for time: 200m Run 15 OHS @ 20/15Kg 30 Double Unders

  • GIOVEDI 05/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Facing the wall squat Even 10-12 Shoulder touches in push up position (5/6 each side) GYM STRENGTH & BB STRENGTH: A1- Back Squat 4 x 5 Rest 90” A2- Ring Push Ups (on knees if needed) 4 x 8-12 Rest 90” WOD 21-15-9

  • VENERDI 06/03/15

    WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.2