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  • 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

  • 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