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  • 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

  • VENERDI 03/04/2015

    WARM UP 10’ Groups Dynamics & Mobility WOD 5 Rounds of: 1’ ME Wall Ball @ 9/6 Kg 1’ ME Push Press @ 20/15 Kg 1’ ME Double Unders 1’ ME Tuck Hold on parallette 1’ Rest

  • SABATO 04/04/2015

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 10 rounds of (5 each member): 100mt 2KB Farmer Carry @ 24/16 Kg 5 Hang Power Snatch @ 40/20 Kg 10 Back Rack Walking Lunges 40/20 Kg 15 Sit Ups - Members switch every rounds

  • MARTEDI 07/04/15

    10’ Groups Dynamics & Mobility with: 3-4 Sets of -5 Cal row  -10 Walking Push Up -15 sit up SKILLS Kipping Pull Up WOD: 5 Rounds of: 10 Pull Up 10 Power Clean & Push Jerk @ 40/25 Kg