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July 29, 2016

Warm Up: Dynamisc & Mobility

Strenght:

Overhead squats

3-3-3-3-3

Wod: Tabata

Tabata1

 pull ups

Push Ups

Tabata 2

Squats

Sit Ups

Tabata 3

Russian Twist

Toe To bar

Tabata 4

Handstand push ups

Ring dip

Tabata 5

Burpees

Box jump

July 28, 2016

Warm Up: Dynamisc & Mobility

Strenght: Bear Complex

7 Sets unbroken (50-30kg)

Wod:  For Time

25 Burpees

400m Run medical ball

25 Pull Ups (Weighted) 12 – 6 kg

500 m Run medical Ball

25 handstand Push Ups

400 m Run medical ball

25 Pull Ups (Weighted) 12-6 kg

500m Run medicl ball

25 burpees

July 27, 2016

Warm Up: Dynamisc & Mobiliy

Strength: Hang Squat Clen

 Set 1 – 3 rep@ 75%

Set 2 – 2reps@ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 reps @ 90%

Set 7 find new max reps

Wod:  Emom 12’

 3 Sumo Deadlifit High Pull (30-60 kg)

9 Wall Ball (9-12 kg)

Rest.3

Emom 9’

5 Power Clean (30- 60 kg)

10 Kb Swing (16-24 Kg)

Rest.3

Emom 6’

5 Push Press ( 30-60 kg)

7 Burpees Sandbag

July 26, 2016

Warm Up:

Dynamisc & Mobility

Strength:

40 Ground to Overhead (40-30 Kg) Time cap 5’

Wod : 5 Round For Time

5 Clean and Jerk (30 – 60 kg)

7 Wall climb

10 Ring Dip

300m Run

July 25, 2016

Warm Up: Dynamics & Mobility

Strength

Bech Press:

Set 1 – 3 rep@ 75%

Set 2 – 2reps@ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 reps @ 90%

Rest.3 ‘

Wod : AMRAP 25’

10 Toes To Bar

15 Thrusters

20 Burpees

July 22, 2016

Warm Up: Dynamics & Mobility

Pre Wod:

3min max rep Burpees

Wod : 5 round for time

400 m run

12 Chest to bar Pull Ups

9 Power Clean ( 30-60kg)

6 Push Jerk (30-60 kg)

July 21, 2016

Warm up: Dynamics & Mobility

Strength: Squat Clean

3-3-3-2-2-2-1-1-1

Wod: AMRAP

00’ – 07’00

 5 Hang Power Clean

10 Kb swing

15 Wall Ball

7’00-14’00

10 Push press

15 Russian Kb

20 Wall Ball

14’00- 21’00

15 Sumo Deadlift High Pull

20 Russian Twist

25 Wall Ball

July 20, 2016

Warm Up: Dynamics & Mobility

Strenght: Push Jerk

3-3-3-3-3

Wod:

21-18-15

Power Snatch

Box jump

d.u

12-9-6

Thrusters

Hand Release push Ups

Cal Row

3-2-1

Clean & Jerk

Rope climb

Handstand Push Ups

July 14, 2016

Warm Up: Dynamics & Mobility

Strenght: Bench Press

5-5-5-3-3-3-1-1-1

Wod:

Emom 9’

7 hang power Clean (30- 50 kg)

10 Ball Slam

Emom 7’

5 Hang Power Snatch (30- 50kg)

10 Kb swing (16- 24 kg)

Emom 5’

5 Deadlift ( 60- 100 kg)

7 Burpees Over The bar

July 13, 2016

Warm Up: Dynamics & Mobility

Strenght:

Shoulder Press 1-1-1-1-1 reps

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Rest. 3’

Wod: 5 round For Time

 400 m run

30 box jump

30 Wall Ball

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