• WOD 16/07/2019

    WEIGHTLIFTING: E3OM 15′ – 3 Power Cleans #find max load – WOD: 21-15-9 – American Swings #32/24 – Burpees Box Jump Overs

  • WOD 15/07/2019

    GYMNASTIC STRENGTH: E2OM 12′ – 4 Bar Muscle Ups / 8 Chest To Bar / 12 Pull Ups – 12 Hollow Rocks – WOD: “4000 Kg” (RX) – “2000 Kg” (SCALED) Choose a weight and do many Back Squat reps to reach the chosen target

  • WOD 12/07/2019

    STRENGTH: 6x 4 Overhead Squats @ 70% 1RM Snatch 2’ REST – WOD: 3 ROUNDS FOR TIME 40 Wall Ball 20 Medball Sit Ups 100 Double Unders – 200 Single Unders

  • WOD 11/07/2019

    STRENGTH: 4 ROUNDS OF 30” 2Kb Hollow Hold 6 Shoulder Presses @ 65% 1RM 10 Floor Wipers 30” Kb Bottom Position Hold 2’ REST – WOD: 10’ AMRAP 8 Deadlifts #110/70 14 (7+7) One Arm Kb Push Jerks 20 Toes To Bar

  • WOD 10/07/2019

    STRENGTH: 5x 3 Power Cleans + 2 Hang Squat Cleans @ 70-75% 1RM Squat Clean 2’ REST – WOD: 2 ROUNDS FOR TIME 21 Thrusters #50/30 15 Chest To Bar 400m Run

  • WOD 09/07/2019

    STRENGTH: 4 SETS OF 7 Strict Pull Ups 14 2Kb Goblet Lunges 7 Strict Toes To Bar 14 Double Russian Swings 2’ REST – WOD: FOR TIME 3 ROUNDS OF 50 Double Unders 16 (8+8) Hang Kb Snatches #32/24 24 Burpees THEN 800 mt Run

  • WOD 08/07/2019

    STRENGTH: 5x 3 Power Snatch + 2 Snatch Balance @ 70/75% 1RM Snatch 2’ REST – WOD: 10′ AMRAP 9 Power Cleans #70/40 12 Handstand Push Ups 15 Box Jump Overs

  • WOD 03/07/2019

    STRENGTH: 5x 6 Push Press + 10 Pendlay Row (from the ground) 2′ REST – WOD: FOR TIME 21-18-15-12-9-6-3 – Back Squat – Lateral Burpees

  • WOD 02/07/2019

    WOD 1: 3 ROUNDS OF 400 mt / 300 mt Row 300 mt Run 2′ REST – WOD 2: 2 ROUNDS FOR TIME (CAP TIME 12′) 20 Front Rack Alternating Lunges #40/30 15 Power Cleans #40/30 10 Box Jump Overs #70/60

  • WOD 01/07/2019

    STRENGTH: 5x 5 Front Squats @ 75% 1RM 2’30” REST – WOD: FOR TIME 30-20-10 – Kb Hang Snatches #24/16 – Pull Ups – V-Ups