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  • VENERDI 02/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility WOD: 20’AMRAP of: 500mt row 50mt OH Plate Carry @ 20/15Kg 12 KB Russian Swing 24/16kg 8 Kipping HSPU or 10 Perfect Gym Push Up

  • SABATO 03/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: -Cash In: 50 Partner ball pass sit up (facing each other) @ 9/6 Kg 10 Rounds each member, I GO-YOU GO every round 100mt Run with medball on shoulder @ 9/6 Kg 10 Wall Ball @ 9/6 Kg -Cash out: 50 Partner ball pass

  • Lunedì 5 Settembre

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: 5 Sets of: A1- Back Squat - 6 reps A2- Strict TTB or K2E -6-8 reps WOD: 15’ AMRAP of: 20/15 Cal Row 12 DB Hang Power Clean @ 20/10 Kg 9 DB Push Press @ 20/10 Kg 6 DB Burpees @ 20/10 Kg

  • MARTEDI 06/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility GYMNASTICS SKILLS Pistols For Advanced : EMOM 8 Odd Pistol / assisted Pistol - 3-4 each leg Even Lateral Side Plank - 30” + 30” WOD: For Time: 600mt Run 30 Alt Leg Front Rack Lunges @ 50/35 Kg 15 KB Swing @ 24/16 Kg 400mt Run 20 Alt

  • MERCOLEDI 07/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility WL Hang Power clean & Push Jerk - 2RM  (drop and go after the 1st rep) WOD: Ladder up in 10’ 2,4,6,8,..reps of: Pull Up Power Clean 40/25 Kg OTB Burpees

  • GIOVEDI 08/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10) A2- GHD Sit Ups 5 x 12-15 A3- Superman Hold 5 x 1’ accumulated WOD: 3-4 Rounds of: 500mt Row 15 OHS @ 40/25 Kg 30 DU or 70 SU

  • GIOVEDI 08/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Pike Shoulder Touches (feet on box) 5 x 20 (10+10) A2- Superman Hold 5 x 1’ accumulated WOD: 4 Rounds of: 500mt Row 15 OHS @ 40/25 Kg 30 DU or 70 SU

  • VENERDI 09/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility WOD: AMRAP 25’ 1000mt Run 20 Alt Arm KB Snatch @24/16 Kg 15 TTB/ K2E

  • SABATO 10/09/2016

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: Ogni membro deve completare tutto il round, cambio ogni round (I GO-YOU GO every round ) Round 1: 15 Burpees Pull Up 30 Box Jumps Overs Round 2: 200mt Run 30 Thruster @ empty BB Round 3: 15 HSPU or 8 Wall Climb 30

  • Lunedì 12 Settembre

    WARM UP: 10’ Groups Dynamics & Mobility STRENGTH & GYM STRENGTH: A1- Deadlift 4 x 10-8-6-4 @ climbing weight A2- Weighted Strict Chin Up 4 x 4 @ climbing weight WOD: 3 Rounds of: 50 DU/100 SU 40 Air Squat 30 Sit Ups 20 Power Snatch @ 35/25 Kg