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  • VENERDI 13/03/15

    WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.3

  • SABATO 14/03/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, I go –You go: 10’ to establish max rounds of: 5 Deadlift @ 60/40Kg – 7 OTB Burpees -rest 2’- 10’ to establish max rounds of: 5 Power Clean @ 40/25Kg – 7 K2E -rest 2’- 10’ to establish max rounds of: 5 Thruster

  • LUNEDÌ 16/03/2015

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 20'' Mountain Climber Even 8-10 Good Morning empty barbell GYM STRENGTH & BB STRENGTH A1- KB 1 Leg Deadlift 4 x 10+10 Rest 90” A2- Pike Push up 4 x 6-10 WOD AMRAP 12’ 6 Pull up 6 Deadlift @ 70/50Kg 6 Push Up

  • MARTEDÌ 17/03/2015

    10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 8-10 Shoulder Shrugh in push up position Even 5-7 Facing the wall squat SKILLS Rope Climb for 10’ WOD: 4 Rounds of: 1’ of Rowing 1’ of Burpees 1’ of Double Unders 1’ of REST

  • MERCOLEDI 18/03/15

    10’ Groups Dynamics & Mobility with: EMOM 6-8’ Odd 3-5 walking Push Ups Even 6-8 V Ups WL POWER SNATCH cycling: practice with empty barbell for 10’ EMOM 5’: 5-7 Reps @ light weight focus on pace WOD: 4 Intervals 1’30”ON, 1’30”OFF 12 DB Snatch alt arm @ 20/10Kg ME Air Squat

  • GIOVEDI 19/03/15

    WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’: Odd 5-7 Scapula Retraction Even 20” Bedford Press with empty barbell GYM STRENGTH & BB STRENGTH A1- Weighted Chin Up 4 x 4 Rest 90” A2- Strict Press 4 x 6 Rest 90” WOD 21-15-9: Box Jump Power Clean -Run 400mt between rounds-

  • VENERDI 20/03/15

    WARM UP 10’ Groups Dynamics & Mobility WOD Open Wod 15.4

  • 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