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  • LUNEDI 23/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 4-6 Perfect Gym Push Ups GYM STRENGTH & BB STRENGTH A1- Back Squat holding bottom position 3” 4 x 3 Rest 90” A2- Strict Ring Dip 4 x 6-10 Rest 90” WOD 3 Rounds of: 50 Wall Ball @ 9/6Kg

  • MARTEDI 24/03/15

    WARM UP 10’ Groups Dynamics & Mobility with:   EMOM 6-8’ Odd 5-7 Ring Row feet on floor Even 30” Plank Hold SKILLS Kipping Pull Up – practice for 15’ WOD: AMRAP 12’ 6 Hang Power Clean @ 50/30Kg 8 K2E 100mt Run

  • MERCOLEDI 25/03/15

    WARM UP Groups Dynamics & Mobility with: EMOM 8 8 Burpees SKILLS KB Turkish Get Up WOD: 5 Intervals 1’30”ON, 1’30”OFF 4 KB TGU alt arm every 2 reps ME Double Unders

  • GIOVEDI 26/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: 3-4 Rounds of: Odd 7 Scapula Retraction Even 7 Good Morning GYM STRENGTH & BB STRENGTH A1- Body Rows 4 x 8-10 Rest 90” A2- Deadlift 4 x 6 Rest 90” WOD 5 Rounds of: 5 Power Snatch @ 40/25Kg 7 Back Rack Lunges 9 Cal Row

  • VENERDI 27/03/15

    WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.5

  • SABATO 28/03/15

    WARM UP 10’ Groups Dynamics & Mobility WOD Loredo 6 rounds of: 24 air Squats 24 Push-­‐ups 24 Walking lunge steps 400 mt run

  • Lunedì 30/03/2015

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd Double Under Practice Even 5-7 Face the wall squat GYM STRENGTH & BB STRENGTH A1- Front Squat holding bottom position 3” 4 x 4 A2- Parallette Push Up (on knees if needed) 4 x 6-10 Rest 90” WOD Ladder: 10-9-8-7-6-5-4-3-2-1 Ball Clean @9/6Kg 1-2-3-4-5-6-7-8-9-10 Parallette

  • MARTEDI 31/03/2015

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 10mt Bear Crawl Even 5+5 Samson Stretch SKILLS TTR –  practice for 15’ WOD: “Helen” 3 Rounds for time: 400mt Run 21 KB Swing @ 24/16Kg 12 Pull Up

  • MERCOLEDI 01/04/2015

    WARM UP: 8' cyclette con gazzetta dello sport STRENGTH  3*8 croci ai manubri su panca inclinata! 3*8 leg extension 3*8 alzate laterali 3*8 curl bicipiti 3*8 french press WOD 100 scrollate trapezi allo specchio for time      

  • GIOVEDI 02/04/2015

    WARM UP 10’ Groups Dynamics & Mobility with: 3-4 Sets of -8-10 Down&Up (burpees straight arms) -6-10 Good Morning empty bb WL GYM STRENGTH & BB STRENGTH A1- Deadlift 4 x 3 A2- Chin Up 4 x 6-8 holding chin over the bar 2” WOD 9-15-21 Reps of: Deadlift @ 70/50 Kg Lateral Burpees