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  • GIOVEDI 06/07/2017

    WL: Push Jerk + Split Jerk + Split Jerk behind neck – 1+1+1 x 6-8 sets@ climbing WOD: 3 Rounds of: 10 Push Jerk @ 60/40Kg 200mt Run 10 Power Clean @ 60/40Kg 150mt Row

  • VENERDI 07/07/2017

    SKILLS: Kipping Ring Dip WOD: “Mary” AMRAP 20’: 5 HSPU or 5 Plate Push Up 10 Pistol alt leg or 10 Goblet Squat 15 Pull Ups

  • Lunedi 10/07/2017

    "Double Helen" 3 Rounds of: 800mt Run 40 KB Swing @ 24/16 Kg 20 c2b/ Pull Up

  • MARTEDI 11/07/17

    STRENGTH Front Squat – 2 reps @85% x 3 sets “The Chief” 5 Intervals of 3′ AMRAP: – rest 1′ b/t intervals 3 Power Clean @60/40kg 6 Push ups 9 Air Squat  

  • MERCOLEDI 12/07/17

    WL SN DEADLIFT + SN PULL + HANG PW SNATCH Every 90”x 8 - 3 + 2+ 1 @ climbing weight WOD 4 Rounds of: 21 Deadlift @ 50/35 Kg 12 Back Rack Lunges @ 50/35 Kg 40 DU or 80 SU

  • GIOVEDI 13/07/17

    STRENGTH A1- Strict Press BN SN Grip 4 x 6-8 @ climbing weight A2- KB Windmill 4 x 6-8 each side WOD Ladder Up in 12’ 1,2,3,4.. DB Thruster @ 20/10 Kg DB Burpees @ 20/10 Kg

  • VENERDI 14/07/17

    STRENGTH A1- Over Head Squat 5 x 10-8-6-4-2 reps @climbing A2- Tuck Hold (on the bar) 5 x max effort Rest 60” WOD For time: 1000 MT run 50 Wall Ball 20/14lbs 30 TTB/K2C

  • SABATO 15/07/17

    TEAM WOD, switch as needed AMRAP 35’ Cash in: 15 Rounds of Strict Cindy (5 strict pull up + 10 perfect gym push ups + 15 air squat) - switch every round- -then in the remaining time switching as needed- 30 Shoulder to Over Head 50/35 kg 60 cal row 30 Shoulder to Over Head 50/35

  • LUNEDI 17/07/17

    STRENGTH  A1- Strict  Pull Up 4 x 6-8 reps A2- Back Squat 4 x 10-8-6-4 reps @climbing starting from 65% A3- Tuck Crunch 4 x 12 WOD 3 rounds of: 400mt Run 12 Squat Clean @ 70/45 Kg