• WOD 24/07/2019

    STRENGTH: 7x 3 Back Squats @ 80/85% 1RM 2′ REST – WOD: FOR TIME 80-60-40-20 Double Unders 8-6-4-2 Hang Power Cleans #70/35

  • WOD 23/07/2019

    STRENGTH: 3x 6 Deadlifts @ 75/80% 1RM 8 Strict Toes To Bar 40” 2 Kb Front Rack Wall Sit 2′ REST – WOD: 4 ROUNDS FOR TIME 15 Toes To Bar 10 Kb Front Squats 5 Kb Push Press Each Arm

  • WOD 22/07/2019

    STRENGTH: 4x 6 Shoulder Press @ 75% 2′ REST – WOD: 10-8-6-4-2 Strict Pull Ups 3 Wall Climb 5 Power Cleans #60/40

  • 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