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  • LUNEDI 29/12/14

    WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thrust 10 Hip Swing hang on bar STRENGTH A1. Back Squat – work uo to 2RM A2. Strict CTB Pull Ups – 2 reps after every set of

  • MARTEDI 30/12/14

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Push Press – 4 x 5 1’ di rest A2. Deadlift - 4 x 3 1’ di rest prima di ripartire da A1 AEROBIC DEVELOPMENT Row – 3 x 1000m - rest ½ work time

  • MERCOLEDI 31/12/14

    WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position 10 Burpee a piedi uniti 25” Handstand Hold back to the wall STRENGTH A1. Front Squat – 3 x 3 1’ di rest A2. Plank Hold - 3 x max time 1’ di rest prima di ripartire

  • VENERDI 02/01/15

    WARM UP WOD 3 rounds not for time of: 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Dog Up & Dog Down STRENGTH: 10’ EMOM of: odd – 4 KB Turkish Get Up (2dx, 2 sx) even – 4 Chin Up hold 2” chin over the bar every

  • SABATO 03/01/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 Cash In – 100 Sit Ups Then 7 rounds each member of: 10 KB Swing @24/16 kg 10 Burpees Then Cash Out – 100 Sit Ups - members switch every rounds  

  • LUNEDI 05/01/15

    WARM UP WOD 3 rounds not for time of: Wall Angels 2’ practice positioning and execution 10 – 15 Scapula Retractions Hang on bar WOD: 4 Rounds for time 15 Pull Ups 12 Lateral Box Jump Over 9 Back Squat from the ground @45/30kg - 2’ di rest tra i rds

  • MARTEDI 06/01/15

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH Bench Press - 4 X 8-10 tempo 3111, Rest 90” WOD 6 Intervalli 2’ON - 2’ OFF 200mt Row/Run 10 Wall Ball @9/7 Kg Max Reps Down & Up

  • MERCOLEDI 07/01/15

    WARM UP WOD 3 rounds not for time of: DU 2’ of practice 10 kneeling banded hip thrust MIDLINE 4 rounds of: 3-5 Strict Toes to Bar/Knee to Elbows/Knee to chest 10” di rest 3-5 KippingToes to Bar/Knee to Elbows/knee to chest 10” di rest 1’ Plank Hold - 1’ di rest tra i rds

  • GIOVEDI 08/01/15

    WARM UP WOD  3 rounds not for time of: 10 Kick Up to Handstand back to the wall 10 Tempo Front Squat @empty bar (down slow/up fast) 10 Hip Swing Hang on Bar WOD: 10 Rounds of: 7 Pull Ups 7 Front Squat from the ground @60/40 kg 7 Push Ups