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  • GIOVEDI 16/10/2014

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Deadlift – 4 x 5 1’ di rest A.2 Close Grip Bench Press - 4 x 5 1’ di rest prima di ripartire da A1 WOD 3 rounds of 400m Run 21 KB Deadlift 15 Down & Up - 4’ di rest tra i rounds MIDLINE

  • VENERDI 17/10/2014

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1 . Back Squat - 3 X 5 30” di rest A2. BB Bent Over Row - 3 x 8 30” di rest A.3 Hollow Body Hold – 3 x 40” WOD 4 rounds of 10 Calories Row 100m Run 10 DB STOH 10 Box Jump 10

  • SABATO 18/10/2014

    WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 3 rounds not for time of: 10 KB Russian Swing 10 GHD Back Extension 10 GHD Sit Ups STRENGTH A. Hang Power Cleans – 5’ EMOM x 3 reps @climbing B. 10’ EMOM Odd – 3 Pull Ups con 4” di negativa Even – 30”

  • LUNEDI 20/10/2014

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Hip power snatch - 5 x 5 @empty bar, focus only on tecnique B1. Back Squat - 3 x 4 B2. Ring Row – 3 x 5 con 2” di stop in top position WOD  3 rounds for time: 15 Wall Balls 15 Pull Up/Jumping Pull

  • MARTEDI 21/10/2014

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1. Ball Clean – 5 x 10 A2. Wall Climb – 5 x 5/7 holding top position 5” WOD AMRAP 8’ Ladder Up 2,4,6,8,… of: KB Squat Clean Push Up h/off

  • MERCOLEDI 22/10/2014

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Deadlift – 8 x 3 on the 45” B. Push Press – 5 x 3 focus on tecnique and cycling WOD 3 rounds for time: 3’ Max Calories Row 10 Deadlift 20 Burpees - rest 2’ tra i rounds

  • GIOVEDI 23/10/2014

    WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD  4 rounds not for time of: 10 Jumping Pull Up practising kipping tecnique 10 OHS @empty bar 10 Push Ups 10 Ghd Sit Ups SKILL Kipping Pull Ups WOD 4 rounds for time of: 500m Row 400m Run - 2’ di rest tra i rounds

  • VENERDI 24/10/2014

    WARM UP 10’ Groups Dynamics & Mobility STRENGTH A.1 Front Squat – 3 x 7 1’ di rest A2 . Glute Ham Raise – 3 x 7 – 9 - usa le band per scalare ed assistere il movimento se necessario oppure scala a razorcurls WOD 5 rounds da 3’ AMRAP of: 2 Wall Climbs

  • SABATO 25/10/2014

    WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD: “Team Helen” – team of 2 6 rounds to complete, partners switch every rounds : 400m Run 21 KB Swing 12 Pull Up