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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domenica
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0 eventi,
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1 evento,
WOD 20' AMRAP 6 KB Swing 24/16 kg 8 OHS @ 45/25 kg 10 OTB burpees/ alternating with 10 kipping HSPU |
1 evento,
Warm UP: 10' group dynamics and mobility Wod: WOD: 7' AMRAP: Ladder Up 2-4-6-8 Alt arm DB SN @ 20/10 Kg Abmat sit Up x 2 -5’Rest- 8' AMRAP: 5 Deadlift @ 80/55Kg 7 Wall Ball @ 9/6Kg 15 DU or 30 SU |
0 eventi,
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1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Strict Press - 4 x 8-10 A2- Sorensen Hold 4 x 30” Rest 60” WOD 5 Rounds of: 12 Hang Power Clean 55/35 Kg 12 FSQ 55/35 Kg 12 Ring Dip / 6W or Jumping to ring support + negative or Push Ups |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 3 Rounds of: 30 Synchronized Down& Up 30 Synchronized KB American Swing @ 24/16 Kg 30 Synchronized KB Goblet Squat @ 24/16 Kg Cash out: 100 sit-up |
0 eventi,
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1 evento,
WARM UP WL Squat Snatch - 1RM of the day WOD AMRAP 12’: 10 OHS @ 35/25Kg 8 Back rack Lunges @ 35/25Kg 6 Burpees |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM: EMOM 12’ Min1 HS Hold back to the wall - 30” Min2 sit up 15 WOD: 6 Intervals 1’ON, 1’OFF 20 DU/s 20'' SUs 12 Air Squat ME Push Up |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility with: GYM STRENGTH & BB STRENGTH A1- Good Morning 3 x 8@ climbing A2- Hollow Body hold for 30” A3- Superman hold 30” Rest 60” WOD 3 INT 3' ON - 3' OFF 500mt Row 25 alt arm DB Snatch @ 20/10 kg |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Thruster from the ground - 5 x 4 @ climbing weight A2- ring row 5 x 8 Rest 45” WOD: 7 Rounds of: 7 pull up 7 Power Clean & Push Jerk @ 60/40 Kg |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility DEADLIFT: 5X5 CLIMBING WOD: AMRAP 10' 10 PW Snatch @ 45/30 KG 10 Wall Ball @ 20/14lbs |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2 2’ to establish: (at the same time) Member 1 - Max Reps Push Press @ 40/30Kg Member 2 - Max Reps Burpees -rest 2’- 5’ AMRAP: 10 Power Clean @ 40/30Kg 10 Box Jump Overs (switch every round) -rest 2’- 5’ AMRAP: 10 SDHP |
0 eventi,
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1 evento,
WARM UP 10’ Groups Dynamics & Mobility WL: Clean Pull + Squat Clean - 1 +1 x 10 Sets @ climbing weight WOD “Ladder Elisabeth” AMRAP 8’ Ladder Up 2-4-6-8-... Squat Clean @ 60/40Kg Ring Dip or push ups |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Weighted Step Up 4 x 8+8 A2- Strict Chin up 4 x 8 Rest 60” WOD 3 Rounds: 400mt Run 15 Push Jerk @ 50/35 Kg 15 Pull Up |
1 evento,
10’ Groups Dynamics & Mobility with: GYM: 4 set for quality of: 5 Wall Climb 5 TTB Strict or K2C Strict 30-40 DU or 45” attempt -no rest WOD: 4 Intervals 1’30”ON, 1’30”OFF AMRAP 10 OH Lunges @ 40/25 Kg 10 OTB Burpees |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH EMOM 16’ Odd Deadlift - 3 Reps @ climbing weight Even Plank Hold- 20-30” WOD For time: 50 Cal Row 25 Hang Power Snatch @ 50/35 kg 12 Push Up H/off |
1 evento,
WARM UP: 10' group dynamics & mobility WOD: 10 INT 1'30'' ON 1'30'' OFF 10 KB SWING@24/16 KG 10 PUSH PRESS@ 45/25 KG ME Air Squat/ sit up alternating every round |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 2: Cash In: 20 KB Turkish Get Up @ 24/16Kg (alternating member every rep) Complete, switching as needed: 2 Rounds of: 20 Hang Power clean @ 50/35 Kg 30 K2E 40 Box Jump Overs |
0 eventi,
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1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- SN Grip Push Press Behind Neck + OHS from rack 4 x 3 + 5 @ climbing weight A2- L Sit or Tuck Hold hang on bar 4 x 20-30” WOD For Time: 50 Wall Ball @ 9/6 Kg 40 Power Snatch |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM: SKILLS: SKIN THE CAT WOD: 5 Rounds of: 14 Alt arm KB Snatch @ 24/16 Kg 40 DU or 120 SU |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WL Hang Power Clean - 2RM of the day in 12’ WOD: 15-9-6-3 Reps of: Push Up h/off Hang Power Clean @ 60/40Kg Box Jump |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Ring Row - 4 x 10 A2- Back Squat - 4 x 5 A3- Superman Hold 4 x 30'' WOD AMRAP 10' 7 Deadlift @ 80/55 Kg 9 Pull Up 21 Abmat Sit Ups |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility WOD 5 Rounds of: 30” ME Med Ball Clean @ 9/6Kg 30” Rest 30” ME KB Swing @ 24/16 Kg 30” Rest 30” ME Push Ups 30” Rest 30” ME DU 30” Rest 30” Lunges 30” Rest |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility TEAM WOD of 3 30 Burpees Pull Up 60 Cal Row 90 Front Squat (from the ground) @ 40/25 Kg 60 Cal Row 30 Burpees Pull Up -one member work at time, switching as needed |
0 eventi,
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1 evento,
WARM UP 10’ Groups Dynamics & Mobility with: WL EMOM 10' HANG POWER SNATCH + POWER SNATCH @ CLIMBING WOD “Nancy” 5 Rounds of: 400mt Run 15 OHS @ 40/30 kg |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility STRENGTH: Deadlift - 1RM of the day in 20’ WOD: @65-75% 1RM just found complete 7 Rounds: 5 Deadlift 13 Push Up 9 Box Jump |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility MIDLINE 4 Sets, no rest b/w exercises: 30 Mountain Climber 20 abmat sit ups 10 Tuck Crunch WOD Every 5’ for 4 Rounds, complete: 500mt Row AFAP 10/15 KB Russian Swing @ 32/24 Kg 15/30 DU |
1 evento,
WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Close Grip Bench Press 4 x 6 A2- Chin Up 4 x 6 A3- DB Walking Lunges 4* 10 mt WOD AMRAP 7’ Burpees |
1 evento,
WARM UP: 10’ Groups Dynamics & Mobility WOD: AMRAP 20’: 200mt Run 15 Box Jump Overs 10 Hang Power Clean @ 40/25 Kg 200mt Run 50 Air Squat 200mt Run 15 KB Swing @ 24/16 Kg 10 Push Press @ 40/25 Kg |
1 evento,
TEAM WOD OF 2 - SWITCH AS NEEDED DOUBLE "JACKIE" 2000 mt row 100 Thruster 20/15 kg 60 Pull Up |
0 eventi,
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