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  • 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

  • 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

  • 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

  • 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

  • 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

  • LUNEDI 19/01/15

    WARM UP WOD 3 rounds not for time 10 Plank Side Walk (5dx/5sx) 10 One Arm KB Bottoms Up Walk (15m dx/15m sx) STRENGTH 12’ EMOM odd - 5 Deadlift

  • MARTEDI 20/01/15

    WARM UP 10’ Groups Dynamics & Mobility WL 3-Position Clean (MidThigh-Below Knees-Ground) - 4 X 1+1+ 1, rest as needed WOD: 12’ AMRAP of: Ladder up 3-6-9-12-... Power Clean @50/35kg

  • MERCOLEDI 21/01/15

    WARM UP WOD 3 rounds not for time 15 Dog Up & Dog Down 15 OHS @empty bar 30” Superman Hold STRENGTH A1. Back Squat – 3 x 3 1’

  • GIOVEDI 22/01/15

    WARM UP 10’ Groups Dynamics & Mobility SKILLS TTB - Practice for 15’ WOD 2'ON 2'OFF * 6 Intervalli 300 m ROW Max Effort Push Press @ 40/25 KG