Eventi
Calendario di Eventi
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lunedì
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martedì
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mercoledì
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giovedì
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venerdì
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sabato
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domenica
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1 evento,
WL SQUAT SNATCH – 1 RM of the day WOD For Time: 30 TTB /TTR 50 OHS @ empty BB 1K Run |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility SKILLS KB Turkish Get Ups WOD AMRAP 15’ 4 Alt Arm KB TGU @ 24/12 Kg 8 Pistols 16 KB Front Rack Walking Lunges @ 24/12 Kg 12 Burpees |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press 5 x 5 A2- L or Tuck Hold on parallette 5 x 20-30” A3- Chin Ups 5 x 4-6 WOD For time: 7 Rounds of: 5 Power Clean @ 60/40 Kg 5 Burpees Pull Up |
1 evento,
WARM UP 10’ Groups Dynamics WOD Jennifer Complete ad many rounds as possible in 26' of: 10 pull ups 15 KB swing 26/14 KG 20 Box Jump |
0 eventi,
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1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2, I go-you go as needed: 100 Power Snatch @ 35/25 Kg 100 Push Ups h/off 100 Front Rack Lunges 100 OTB Burpees |
0 eventi,
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1 evento,
WARM UP 10’ Groups Dynamics & Mobility WL SQUAT CLEAN 8 x 2 @ climbing weight, drop every rep WOD AMRAP 15’ 9 Power Clean @ 50/35 Kg 7 Push Press @ 50/35 Kg 5 TTB 100 (50+50)mt Sprint |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM EMOM 10’ Odd 3-6 Strict Pull Ups Even 12-15 Tuck Crunch WOD 3 Rounds of: 25 KB Swing @ 24/16 Kg 25 Wall Ball @ 9/6 Kg 25 Cal Row |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat - 5 x 3 A2- Strict Ring Dip 5 x 4 WOD For Time: 9-15-21 Reps of: Burpees-Box Jump Pull Ups |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WOD 6 Rounds of: 1’ Max Reps DU 1’ Max Reps DBs Hang Power Clean & Press @ 15/10 Kg 1’ Max Abmat Sit Ups 1’Rest |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Ring Rows - 4 x 8-10 A2- 1-leg-KB Deadlift - 4 x 6-8 each leg A3- Plank - 4 x 30”-40” Rest 60” WOD 5 Intervals 1’ON, 1’OFF 10 Hang Power Snatch @ 40/25 Kg ME Back Squat @ 40/25 Kg |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 1000mt Run 3 Rounds of: 60 DB Snatch @ 20/15 Kg 60 1 arm DB Thruster (max 5 reps each side then change) @ 20/15 Kg 60 1 arm DB Walking Lunges (max 5 reps each side |
0 eventi,
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1 evento,
WARM UP 10’ Groups Dynamics & Mobility WL : PUSH JERK EMOM 12’ 2 Reps @ climbing weight every 2 sets WOD AMRAP 10’: 10 Push Jerk @ 50/30 Kg 10 Box Jump 10 Burpees |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM EMOM 12’ Min 1 TTRing 6 Min 2 Wall Climbs 2 Min 3 Parallette Pass Through 6 WOD AMRAP 5’ 1-2-3-4-5..Ladder Up Deadlift @ 80/50 Kg HSPU/Push Ups -Rest 5’- AMRAP 5’ 1-2-3-4-5..Ladder Up Deadlift @ 80/50 Kg HSPU / Push Ups |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Strict Chin Up 5 x 5 A2- Front Squat- 5 x 5 Rest 60” WOD 4 Intervals 2’ON, 2’OFF AMRAP 30 DU or 50 SU 10 Med Ball Clean @ 9/6 Kg 5 C2B or Pull Ups |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25’ 750mt Row/800mt Run -then- 4 Rounds of: 12 Walking Lunges 12 Broad Jump 12 KB Russian Swing @ 24/16 Kg |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Push Press Behind Neck SN Grip 4 x 6 A2- GHD Sit Ups 4 x 10 A3- Side Plank on Hands 4 x 20-30” each side Rest 60” WOD 5 Rounds of: 15 OTB burpees 10 Power Snatch @ 50/35 Kg |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2: All Team Complete for time: 10 Rounds of Cindy (switch every Round): 5 Pull Up, 10 Push Ups, 15 Air Squat “Karen”: 150 Wall Ball @ 9/6 Kg (150 reps in total, switch as needed) |
0 eventi,
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1 evento,
WARM UP 10’ Groups Dynamics & Mobility WL: Hang Power Snatch EMOM 12’ : 1 + 2 @ climbing weight every 2 sets WOD For Time: 600mt Run 12 Hang Power Snatch @ 35/25 Kg 12 K2E 400mt Run 15 Hang Power Snatch @ 35/25 Kg 15 K2E 200mt Run 18 Hang Power Snatch |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM: RING MUSCLE UP EMOM 8’ 1-2 reps or Transition WOD 4 Intervals 2’ON, 2’OFF AMRAP 7 Deadlift @ 90/60 Kg 7 Box Jump 7 Push Ups |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WOD For Time: 3 Rounds of: 50 DB Snatch alt arm @ 20/10 Kg 45 Abmat Sit Ups 40 Thruster @ empty BB |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Back Squat 4 x 4 A2- Hollow Body Hold 4x 30'' Rest 60” WOD AMRAP 12’ 150 mt Row 5 KB Swing @ 32/24 Kg 6 Pull Up 7 Burpees |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1- Strict Press 5 x 5 A3- Strict TTB 5 x 5 Rest 60” WOD 5 Rounds of: 15 Power Clean @ 50/35 Kg 15 Box Jump Overs |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2, switch as needed In 4’: Max DU (1 SU = 0.5 Score) -Rest 1’- In 4’: Max Cal Row -Rest 1’- In 4’: Max Air Squat -Rest 1’- In 4’: Max Push Ups h/off -Rest 1’- In 4’: Max Cal Row -Rest 1’- Burpees |
0 eventi,
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0 eventi,
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1 evento,
WARM UP 10’ Groups Dynamics & Mobility SKILLS: KIPPING HSPU EMOM 10’ Odd Kipping HSPU or Kick into Push Up - 5-8 Even 1-leg V Up - 8-10 WOD AMRAP 15’ 500mt Row 20 KB Swing @ 24/16 Kg |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- KB TGU 3 x 5 each side A2- L or Tuck Hold on parallette 3 x 1’ accumulated Rest 60” WOD For time: 10 Rounds of: 10 DBs Push Press @ 20/10 Kg 200mt Run |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WOD 3 Rounds of: 1’ Max Reps SDHP @ 40/25 Kg 1’ Max Reps Burpees Over the Bar 1’ Max Reps Power Snatch @ 40/25 Kg 1’ Max Reps K2E 1’Rest |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Front Squat 4 x 3 A2- GHD hip extension 4 x 10 Rest 60” WOD 5 Rounds of: 5 Squat Clean 60/40 Kg 7 Push Up Hands Off 35 DU or 70 SU |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2, switch as needed "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run |
0 eventi,
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