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  • MERCOLEDI 07/01/15

    WARM UP WOD 3 rounds not for time of: DU 2’ of practice 10 kneeling banded hip thrust MIDLINE 4 rounds of: 3-5 Strict Toes to Bar/Knee to Elbows/Knee to chest 10” di rest 3-5 KippingToes to Bar/Knee to Elbows/knee to chest 10” di rest 1’ Plank Hold - 1’ di rest tra i rds

  • GIOVEDI 08/01/15

    WARM UP WOD  3 rounds not for time of: 10 Kick Up to Handstand back to the wall 10 Tempo Front Squat @empty bar (down slow/up fast) 10 Hip Swing Hang on Bar WOD: 10 Rounds of: 7 Pull Ups 7 Front Squat from the ground @60/40 kg 7 Push Ups

  • VENERDI 09/01/15

    WARM UP WOD: 3 rounds not for time 10 Lateral Bear Crawl 10 Face the Wall Squat with stick in OH position and hold 3” sticking point WL Behind the neck Snatch Grip Push Press + OHS - 4 – 5 x 3 + 3 AEROBIC DEVELOPMENT 4 Rounds of: 500mt Row, rest 90” 400mt

  • SABATO 10/01/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 20’ AMRAP CONGA LINE STYLE 10 DB Push Press @15/10kg 20 Back Squat from the ground @45/30kg 30 DU

  • LUNEDI 12/01/15

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Strict Chin Ups - 3 x 4 - 6 1’ di rest A2. Ring Rows – 3 x 6 – 8 1’ di rest prima di ripartire da A1 WOD 4 Rounds for time: 10 One Arm DB Row on floor plank position (5/5) @20/10kg 10

  • MARTEDI 13/01/15

    WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with KB 8 One Arm KB Press bottoms up (4/4) 6 Strict KTE/K2C STRENGTH Deadlift - 4 X 3 @climbing, rest as needed WOD: 21-15-9 Deadlift @80/40kg Box Jump

  • MERCOLEDI 14/01/15

    WARM UP WOD  3 rds not for time Wall Angels 1’ practice positioning and execution 10 Hip Swing hang on bar SKILLS Kipping HSPU practice per 15’   AEROBIC DEVELOPMENT 5 rounds of: 90” Row for max meters 90” rest 90” Burpees 90” rest  

  • GIOVEDI 15/01/15

    WARM UP 10’ Groups Dynamics & Mobility WOD  For Time: 50 KB Turkish Get Up, switch arm every 5 reps @16/8kg 100 Sit up 150 Air Squat

  • VENERDI 16/01/15

    WARM UP WOD 30” Handstand Hold back to the wall 1’ DU practice 10 Face the Wall Squat with stick in OH position and hold 3” sticking point STRENGTH Barbell Cuban Press – 4 x 12 - rest 90” tra i rds WOD 7’ AMRAP of: 6 OHS @ 30/20kg 6 TTB

  • 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