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August 6, 2020

Warm Up: 

2:00 Double-under practice

10 PVC OHS on Wall

60sec Ankle Stretch/side:

30 sec  Chest Stretch/side

5 high hang snatches

5 hang snatch

3 snatch + OHS

5 high hang power clean

5 hang power clean

3 snatch + Front Squat

Strenght: Front squat 

15 minutes to complete

2×4 rep  @ 75%

2×3 @ 85%

2×2 @ 90%

Wod: AMARAP 15'

1  Snatch (70 -40kg)

2 Overhead squat ( 70-40kg)

3 Clean & Jerk ( 70- 40 kg)

40 D.u

August 5, 2020

Warmup

400m run
20 dislocates
5 kips
5 knee raises
500m row

30 m inchworm
10 air squats

STRENGHT:  Back squat 3  set x 10 rep @ 80% 

Wod: AMRAP 10

8 Toes to bar

8 Thrusters ( 50 -30 kg)

rest. 2

AMRAP 10

8 burpees box jump over

8 Thrusters ( 50-30 kg)

August 3, 2020

Warm Up : Dynamics & Mobility

Skill:  Squat Clean

Strenght: Complex ( Clean pull + hang squat clean + clean) x 6 set @ 1 rep Max ( 15 min)

Wod : 4 Rounds For Time

200 m Row

15 Burpees over the box

10 Handstand Push up

5 Bar M.u. or 10 CTB Pull Ups 

July 31, 2020

Warm Up : Dynamics & Mobility

AMRAP 15'

20 Hollow Rock

20 kb sit ups

30'Kb Planck

Wod : TABATA 1

Push Ups

Jump Squats

800 m Run

 Rest.3'

TABATA 2 

Pull ups

wall ball

1000 Row

Rest.3'

TABATA 3

Kb Snatch

Kb Overhead Lunges

100 D.u

July 30, 2020

Warm up: Dynamics &  Mobility

Skill: 15 minutes

Hero Wod: " DALLAS"

5 minutes of:

Burpees

Then 5 minutes of:

7 deadlift ( 70 -50 kg)

7 Box Jump ( 60-50 cm)

Then 5 minutes of:

Turkis get-ups ( 20-16 kg)

Then 5 minutes of:

Squat Snatch (35 -25 kg)

Push Ups

Then 5 minutes of:

Rowing ( calories)

July 29, 2020

WARM UP .Aerobic/Gymnastics Skills 
For time:
Run 200 Meters
15 Strict Handstand Push-Ups
Run 300 Meters
12 Strict Handstand Push-Ups
Run 400 Meters
9 Strict Handstand Push-Ups 

Strength Session: 

Take 15-20 minutes to build to today’s heaviest complex of:

Push Press + Push Jerk + Split Jerk

WOD: AMRAOP 15 MIN

3 Muscle- up

6 clusters (60- 40 kg)

9 Burpees

July 28, 2020

Warm Up: Dynamics & Mobility

Strenght:  7 sets  Snatch Complex @ 80%

Snatch + Hang squat Snatch + Overhead Squats + Snatch Balanced

Wod: 15-12-9

Power Snatch (60-30kg)

Pull Ups

T2B

12-9-6

Hang Power Snatch (50 - 30 kg)

Burpess Wall Ball (9-6kg)

D.U

July 27, 2020

Warm Up: Dynamics & Mobility

Strenght: Power Clean

7 sets x 3 Reps @ 85% Rm1

Wod:  6 rounds For Time

12 Wall ball ( 9 - 6 kg)

9 Box Jump ( 60- 50 cm)

6 Power Clean ( 60 - 40 kg)

3 Bar M.u

July 24, 2020

Warm Up: dynamics  & Mobility (10 mins)

SKill: Kipping Pull Ups ( 10 mins)

Wod: CHEALSEA 

EMOM 30'

5 Pull Ups

10 Push Ups

15 Squat

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