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  • LUNEDI 11/05/15

    WARM UP EMOM 6' Odd 8 Good Morning Even8 KB Russian Swing light weight GYM STRENGTH & BB STRENGTH EMOM 16’ Odd 5 Deadlift @ across weight Even 3-5 Chin Up Weighted WOD 3 Rounds of: 400mt Run 12 Hang Power Snatch @ 40/30Kg 21 Kb Swing @ 24/16 Kg

  • Martedì 12 maggio

    WARM UP 10’ Groups Dynamics & Shoulder Mobility SKILLS KIPPING HSPU: 20’ practice WOD: 15’ AMRAP: 9 Wall Ball @ 9/6 Kg 12 OH Plate Lunges @ 20/10 Kg 15 Burpees plate

  • MERCOLEDI 13/05/15

    10’ Groups Dynamics & Mobility with: 3 Sets of 30'' mountain climber-8 face-the-wall-squat - 10 gtoh plate WL SQUAT CLEAN + FRONT SQUAT practice EMOM 10’: 1+2 @ climbing weight WOD: 3 Intervals 2’ON, 1’OFF AMRAP 5 Power Clean @ 60/40 Kg 5 Ring Dip 5 Box Jump

  • GIOVEDI 14/05/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- 1-arm DB Row 4 x 8+8 A2- 1-arm-DB Press 4 x 8+8 A3- weighted Plank Hold 4 x 45” WOD For Time: 10-8-6-4-2 DB Burpees 50 Double Unders 25 Sit Ups

  • VENERDI 15/05/15

    WARM UP WL SKILLS: Push Jerk WOD 10 Rounds of: 10 Cal Row 7 Push Jerk 40/25Kg 5 KB Russian Swing @ 32/20 Kg

  • SABATO 16/05/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 from “CrossFit Games Team Series week 2 Event 5”: Complete in couple: 150 Wall Ball 9/6Kg 100 Clean 50/35 Kg 50 Pull Up - One members work at a time

  • lunedi 18 Maggio

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6' Odd 5 OH Plate squat Even 5 Walking Gym Push Ups GYM STRENGTH & BB STRENGTH A1- Front Squat 5 x 3 – holding bottom pos 3”        A2- Ring/ Parallette Push Up 5 x 5-7 Rest 60” WOD AMRAP 15’ 3-6-9-12... Power

  • MARTEDI 19/05/15

    WARM UP 10’ Groups Dynamics & Mobility GYM SKILLS RING MUSCLE UP - Intro and transition practice WOD: For Time: 15 Hang Power Clean & Push Press @ 60/35 Kg 30 Pull Up 15 Hang Power Clean & Push Press @ 60/35 Kg

  • MERCOLEDI 20/05/15

    WARM UP 10’ Groups Dynamics & Mobility & Split Jerk Foot Work for 10’ WL Split Jerk review technique with light weight EMOM 10’: 2 reps @ climbing weight holding pos for 3” each reps WOD: For Time: 50 DB Snatch alt arm @ 20/10 Kg 1K Run

  • GIOVEDI 21/05/15

    WARM UP 10’ Groups Dynamics & Shoulder Mobility GYM STRENGTH & BB STRENGTH A1- Parallette Pass Through 4 x 8-10 A2- Body Rows 4 x 6-8 A3- 1arm KB or DB Deadlift 4 x 8+8 (alt arm every rep) Rest 60” WOD For Time: 15-12-9 reps of: C2B Pull Up Squat clean thruster @ 40/30