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  • GIOVEDI 05/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Floor Press 4 x 8 A2- Floor Wiper 4 x 10 A3- Superman Hold 4 x 30” WOD: For Time: 100 Thruster @ 35/25 Kg -Every minute perform 5 Burpees

  • VENERDI 06/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility WOD: 5 Rounds of: 30” Bear crawl (10mt shuttle) 30” Rest 30” Push up H/Off 30” Rest 30” Abmat Sit ups 30” Rest 30” 1arm-KB Swing (switch arm every reps) @ 24/16 Kg 30” Rest 30” Bear crawl (10mt shuttle) 30” Rest 30” Plank hold on hands 30”

  • SABATO 07/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: AMRAP 8’, I GO-YOU GO every round: 8 Power Clean @ 40/30 Kg 8 K2E 8 Push Press @ 40/30 Kg -2’ Rest AMRAP 8’, I GO-YOU GO every round: 8 Front Rack lunges @ 40/30 Kg 8 OTB Burpees 8 V ups -2’

  • LUNEDI 09/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Strict Press behind Neck 4 x 5 @ climbing A2- Strict pull Up 4 x 5 WOD:09 10 Rounds of: 3 Power Clean @ 80/50 Kg 5 TTB/K2C 7 cal Row

  • MARTEDI 10/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS: KIPPING HSPU FOR ADVANCED EMOM 10’ Odd KIPPING HSPU 3-4 Even Double Unders practice for 30” WOD: 3-6-9-12-15 Reps of: Hang Power Snatch @ 35/25 Kg OTB Burpees -Perform 30 DU at the end of each round (75 SU)

  • MERCOLEDI 11/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility WL Split Jerk From Rack - 3 x 6-8 sets @ climbing WOD: AMRAP 10’ 10 STOH @ 50/35 Kg 10 Box jump 15 DL@ 50/30kg

  • GIOVEDI 12/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Front Squat 5 x 5 holding bottom pos 3” @ climbing WOD: For Time: 30 OHS @ 40/30 Kg 25 Pull Up 20 Push Up 30 Front Squat @ 40/30 Kg 15 Pull Up 10 Push Up 30 Back Squat @ 40/30 Kg

  • VENERDI 13/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility MIDLINE 3 Sets not for time: 25 Abmat sit ups 20 Mountain Climber 30”+30” Lateral side plank AEROBIC CAPACITY ROW: 3X 3' ON 3' OFF

  • SABATO 14/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Complete as a team, switch as needed 120 Med Ball Clean @ 9/6 Kg 600mt KB Farmer carry @ 24/16 Kg (switch every 200) 120 Box Jump over 600mt KB Farmer carry @ 24/16 Kg (switch every 200) 120 KB Swing 600mt KB Farmer

  • LUNEDI 16/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH A1- Back Squat 4 x 3 A2- Strict Ring Dip 4 x 4-6 WOD: AMRAP 15’ 8 Burpees 10 Hang Power Clean @ 50/35 Kg 12 Goblet Squat @ 24/16 kg