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  • SABATO 28/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: 50 Synchronized Abmat Sit Up 50 Hang Power Clean @ 35/20 KG 50 Front Rack Lunges @ 35/20 KG 50 Synchronized Down & Up 50 Push Press @ 35/20 KG 50 DUs/ (100 SUs) 50 Synchronized KB SDHP@ 24/16 Kg

  • LUNEDI 30/05/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH : A1- Good Morning 5 x 8 @ climbing A2-  Plank Hold 5 x 1’ accumulated Rest 30” WOD: AMRAP 15’ 50 DU or 100 SU 15 C2B or Pull Up 7 Deadlift @ 80/60 Kg

  • Martedì 31 Maggio

    WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS 5 Sets not for time: A1- 3-4 Wall Climb A2- Strict TTB 6-8 WOD: 4* 2' ON 2' OFF 250 mt Row Max reps OHS / Front Squat / Thruster / back Squat @ 40/30 Kg

  • MERCOLEDI 01/06/2016

    Warm Up Group Dynamics & Mobility WL Power Snatch + Push Press Behind Neck SN Grip - 2 + 5 x 6-8 @ climbing weight WOD 4 Rounds of: 1’ ME Burpees 1’ Max DB Snatch 20/10 KG 1’ Max Box Jump 1’ Rest

  • SABATO 04/06/2016

    Warm Up Group Dynamics & Mobility   TEAM WOD of 2 All team must complete: Cash in: 1000mt OH Plate Carry @ 20/15 Kg - change every 200mt 2000mt Row - change as needed 50 DB man maker @ 40/20 lbs “I go-you go”every rep Cash out: 1000mt Run in couple

  • GIOVEDI 2 GIUGNO

    TEAM WOD OF 2 300 AIR SQUAT 50 BURPEES T2B 200 LUNGES 50 OHS @40/25 KG 100 SDHP @ 40/25KG 50 POWER CLEAN @40/25 KG

  • 3/06/2016

    Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: A1- Front Squat hold bottom pos 3” - 6-5-4-3 reps @ climbing A2- Weighted Chin Up - 4-6 reps WOD AMRAP 5’ Ladder Up 3-6-9-12-… of: Wall Ball @ 9/6 Kg KB Swing @ 24/16 Kg Box Jump Overs -rest 5’- AMRAP 5’

  • Lunedì 6 giugno

    Warm Up Group Dynamics & Mobility WL EMOM 10' Hang Power Clean - 3 reps @ climbing weight WOD 5 Rounds of: 8 Power Clean @ 50/35 Kg 6 Front Rack Lunges (3+3) @ 50/35 Kg 12 Burpees

  • 7/06/2016

    Warm Up Group Dynamics & Mobility Skills Kipping Pull Up/C2B 10 x 10” ON, 50” OFF WOD AMRAP 10’ 10 DB Push Press @ 25/15 Kg 15 Cal Row 30 DU Or 75 SU

  • 8/06/2016

    Warm Up Group Dynamics & Mobility Strength A1- Back Squat 5 x 4 A2- GHD Hip Extension 5 x6-8 WOD 7’ AMRAP: 4 Power Snatch @ 60/40 Kg 8 TTB 12 KB Swing @24/16 Kg -Rest 3’- 7’ AMRAP: 4 Power Snatch @ 60/40 Kg 8 TTB 12 KB Swing @24/16 Kg