Eventi
Calendario di Eventi
|
lunedì
|
martedì
|
mercoledì
|
giovedì
|
venerdì
|
sabato
|
domenica
|
|---|---|---|---|---|---|---|
|
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WL: 1RM POWER CLEAN + PUSH JERK WOD @ 85% above 15 Reps AFAP (cap time 4’) of: Power Clean & Jerk -rest 3'- @ 50% above 4 Rounds of: 10 Power Clean & Jerk 10 OTB Burpees |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM: Toes to Bar EMOM 10’ Odd 1 K2C + 1 K2E + 1TTB Even 20-30mt bear Crawl WOD AMRAP 14’ 14 Box Jump 14 KB Russian Swing @ 24/16 Kg 14 Sit-Up |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’ 15 Burpees 15 Wall Ball @ 9/6 Kg 15/12 Cal Row |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 5 x 2 A2- Strict Chin Up 5 x 3-6 Rest 60” WOD 5 Intervals 1’30” ON, 1’30” OFF AMRAP 5 Kipping Pull Up 10 DBs Push Press @ 20/10 Kg 10 DBs Walking Lunges @ 20/10 Kg |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Press BN SN Grip - 4 x 6 A2- L Sit or Tuck Hold Hanging from the bar- 4x 30” Rest 60” WOD AMRAP 10' 15 Deadlift @ 50/ 35 Kg 12 Hang Power Snatch @ 50/ 35 Kg 9 Ring Dip/Push |
1 evento,
WOD: Team Wod of 2: only one partner working at a time, complete rounds of 50-40-30-20-10 KB Swing 24/16 Thuster 40/25 rest 2' KB SDHP 24/16 Sit Up |
0 eventi,
|
|
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WL SQUAT SNATCH EMOM 12’- 3-2-1 Reps @ across weight WOD 5 Rounds of: 12 OHS @ 45/30 15 Push Up h/off 40 DU or 80 SU |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM: KIPPING PULL UP EMOM 10’ Odd 4 KIPPING PULL UP Even 10-12 V Ups WOD AMRAP 14’ 250mt Row /200 for woman 7 Deadlift @ 80/55Kg 12 Wall Ball UB @ 20/14 lbs |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Bench Press Closed Grip- 4 x 4 A2- Plank on Hands - 4 x 30'' WOD AMRAP 15’ of “CINDY” 5 Pull Up/Ring Row 10 Push Up 15 Air squat |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Thruster 5 x 3 @ climbing A2- GHD Hip Extension 5x 8 Rest 60” Wod For Time: 20 Front squat @ 50/35 Kg 15 K2E 20 STOH @ 50/35 Kg 15 TTB 20 Thruster @ 50/35 Kg 15 Burpees OTB |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 20’: 30 DU or 30” SU 12 Alt Arm KB Snatch @ 24/12 Kg 30 DU or 30” SU 24 Abmat Sit Up 30 DU or 30” SU 400mt Run |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 2- Switch as needed: In 6’ establish 3RM Strict Press From The Ground -rest 2’- In 6’ AMRAP: 5 Deadlift - 5 hang Power Clean - 5 Push Press - 5 (each leg) back rack lunges @ 50/35 Kg All complex mush be UB *PENALTY |
0 eventi,
|
|
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WL SN PULL + POWER SNATCH + OHS EMOM 10’ - 1 + 1 + 1 - across weight WOD AMRAP 12’ Ladder up 2,4,6,8.. Power Snatch @ 55/35 Kg KB Swing @ 24/16 Kg TTB or K2C |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WOD 5 rounds of: 1’ Max Reps DU 30” Rest 1’ Max Reps 1-leg-V-ups 30” Rest 1’ Max Reps Lateral Box Jump over 30” Rest 1’ Max Reps Push Ups 30” Rest |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility STRENGTH: FRONT SQUAT 1RM in 12’ WOD 3 Rounds of: 25/20 Cal Row 12 Front squat UB @ 50% above 12 Over-the row- Burpees |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM 4 Rounds 3-5 strict pull up 1 parallette push up+ 2 parallette pass-through WOD 100 MB clean 20/14 lbs every minute 5 (W) / 7 (M)push up |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Push Press- 5 x 5 @ climbing hold top pos 3” A2- Strict TTB - 5 x 6 Rest 60” WOD 7 Rounds for time 5 Deadlift @ 85/50 Kg 7 Kipping Pull Up 9 Sit up |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2, switch as needed Cash In : 30 SYNC GTOH Plate 5 Rounds of: 30 Bar Facing Burpees 30 Hang Power clean @ 50/35 Kg 30 Box Jump Cash out : 30 SYNC GTOH Plate |
0 eventi,
|
|
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WL SPLIT jerk from rack - 5 x 3 reps holding top pos 3” each rep @ climbing weight WOD AMRAP 10’ 10 Push Jerk UB @ 55/35 Kg 15/10 Cal Row 30 DU |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility SKILLS KIPPING RING DIP EMOM 10’ Odd Kipping Ring Dip or Jumping into ring support + 3” negative - 2-4 Even goblet squat- 8-10 Reps WOD Interval elisabeth 30” ON, 30” OFF As many intervals as needed to complete 21-15-9 Reps of: Squat Clean @ 60/40 Kg Ring Dip |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Strict Chin Up 5 x 4-6 A2- Tuck Crunch 5 x 12-15 WOD AMRAP 14’ 5 Pull Up 7 Hang Power Snatch @ 50/35 Kg 5 TTB / K2C 7 OTB Burpees |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 4*3 A2- DBs Strict Press 4*6 Rest 60” WOD 5 Rounds of: 12 Box Jump 12 Wall Ball @ 9/6 Kg 12 OHS @ 40/25 Kg |
1 evento,
|
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3, switch as needed Cash In 120 DB Snatch alt arm @ 20/10 Kg 90 Hang Power Clean & Press @ 50/35 Kg 60 Thruster @ 50/35 Kg 30 HSPU Strict or 18 wall climb Cash out: 1200 1-arm OH DB carry (switch hand as |
0 eventi,
|
|
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WL OHS from the ground - 5RM in 15’ WOD “Helen” 3 Rounds of: 400mt Run 21 KB Swing @ 24/16 Kg 12 Pull Up |
1 evento,
WARM UP: 10’ Groups Dynamics & Mobility GYM SKILLS KIPPING HSPU EMOM 10’ Odd 2/4 Reps for quality or 1-2 kick into push up Even 10 One leg V-Up WOD 4 Rounds of: 24 Alt arm DB Snatch @ 20/10 Kg 24 burpees 24 Box jump |
1 evento,
WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Deadlift 4 x 5 A2- TTB 4 x 8-10 WOD: For Time: Ladder 10-9-8-7-6-5-4-3-2-1 Med Ball Clean @ 9/6Kg 1-2-3-4-5-6-7-8-9-10 Push press @ 45/35Kg |
1 evento,
WARM UP: 10’ Groups Dynamics & Mobility WL: Power Snatch Cycling 5 x 5-7 reps every 90” WOD: 5 Intervals 1’30” ON, 1’30” OFF 10/15cal Row ME Power Snatch @ 35/25Kg |
1 evento,
|
1 evento,
WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD of 2: All team must complete, switching as needed: Cash In: 100DU or 250 SU 3 Rounds of: 30 Pull Up 30 Wall Ball @ 9/6 Kg 30 Sit Ups 30 Cal Row Cash In: 100DU or 250 SUV |
0 eventi,
|