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  • MARTEDI 28/04/2015

    WARM UP 10’ Groups Dynamics & Mobility SKILLS HS Hold against wall: practice position and negative portion of the HSPU movement for 15’ WOD: 4 Rounds for time 12 DB Snatch alt arm @ 20/ 10 Kg 6 C2B Pull Up 12 1-arm-DB Front Rack lunges (12 steps with DB on right shoulder) @ 20/

  • MERCOLEDI 29/04/2015

    WARM UP 10’ Groups Dynamics & Mobility SKILLS Double Under - Review and Practice for 10’ WOD Every 4’ for 4 Rounds, complete: 400mt Run AFAP 10/15 KB Russian Swing @ 32/24 Kg 15/30 DU

  • Giovedì 30 Aprile

    WARM UP 10’ Groups Dynamics & Mobility WL Push Press Push Jerk WOD 5’ AMRAP: 7 Push Jerk @ 45/30 Kg 12 Box Jump Rest 3’ 5’ AMRAP: 7 Push Press @ 45/30 Kg 12 Box Jump Over

  • VENERDI 01/05/2015

    WARM UP 10’ Groups Dynamics & Mobility WOD “Fight Gone Bad” 5 Rounds of: 1’ Wall Ball @ 9/6 Kg 1’ SDHP @ 35/25 Kg 1’ Box Jump 1’ Push Press @ 35/25 Kg 1’ Cal Row 1’ REST

  • SABATO 02/05/2015

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 Complete 2000 Row (switch as needed) 100 Air Squat (switch as needed) 75 Push Up (switch as needed) 50 Pull Up (switch as needed)

  • LUNEDI 04/05/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 6-8 Face the wall squat Even 6-8 Scapula Restraction GYM STRENGTH & BB STRENGTH A1- Back Squat 5 x 3 – holding bottom pos 3” A2- Pull Up Strict 5 x 5-7 A3- Tuck Crunch 5 x 8-12 WOD AMRAP 10’ 100mt Run 5

  • MARTEDI 05/05/15

    WARM UP: 10’ Groups Dynamics & Mobility with: 4-5 Sets of -15mt Bear Crawl -10 Shoulder Touches in push up position – 45” Jump Rope SKILLS Kipping Ring Dip – introduce and practice as follow: EMOM 10’ Odd 2-4 Kipping Ring Dip Even 30” DU Practice/20-40 DU’s WOD: For Time: 30 Cal Row 30 Burpees

  • MERCOLEDI 06/05/15

    WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH: EMOM 10’:2-3 resps holding bottom pos for 3” each reps WOD: 4 Intervals 2’ON, 2’OFF 1 Round of Cindy ME DB Snatch @ 20/10 Kg

  • Giovedì 7 Maggio

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6': Odd 20” Bradford Press - Even 6-8 Superman Arch GYM STRENGTH & BB STRENGTH A1- Strict Press 5 x 5 holding top pos 3” each rep A2- GHD Hip and Back extension 5 x 6 Rest 60” WOD AMRAP 12’ Ladder Up 3-6-9-... Push Press @

  • SABATO 09/05/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2 10’ to establish max Reps : Burpees Pull Up –switch as needed -rest 2’- 10’ AMRAP: 10 Partner Ball Shot @ 9/6Kg – 10 Ball Pass Sit Up @ 9/6Kg -rest 2’- 10’ Max Cal Row - switch as needed