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  • 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

  • VENERDI 09/01/15

    WARM UP WOD: 3 rounds not for time 10 Lateral Bear Crawl 10 Face the Wall Squat with stick in OH position and hold 3” sticking point WL Behind the neck Snatch Grip Push Press + OHS - 4 – 5 x 3 + 3 AEROBIC DEVELOPMENT 4 Rounds of: 500mt Row, rest 90” 400mt

  • SABATO 10/01/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 20’ AMRAP CONGA LINE STYLE 10 DB Push Press @15/10kg 20 Back Squat from the ground @45/30kg 30 DU

  • 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 1’ di rest prima di ripartire da A1 WOD 4 Rounds for time: 10 One Arm DB Row on floor plank position (5/5) @20/10kg 10

  • 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 X 3 @climbing, rest as needed WOD: 21-15-9 Deadlift @80/40kg Box Jump