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September 30, 2016

Warm up:

Dynamics & Mobility

Wod: For Time

100 Wall Ball (9-6kg)

Every time ball Stops moving, complete 3 Power Clean (60 -40Kg) unbroken

immediately into....

21-15-9

Deadlifit (60-40kg)

KBS (24-16kg)

Pull Ups

September 29, 2016

Warm Up:

Dynamics & mobility

AMRAP 5'

Max reps Turkish Get-ups

Wod : 5 Round For Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

rest 3'

September 28, 2016

Warm Up:

3 Rounds

15 m Broad Jump

10 Lateral Lunge

5 Strict Press

Strength

Push Press

5-5-3-3-2-2

Wod For Time

20 Burpees Over Bar

30 Power Clean (50-30 Kg)

15 Burpees Over Bar

20 Hang Power Clean

10 Burpees Over Bar

10 Strict Press

100 D.u x 3 S.U

September 27, 2016

Warm Up:

Dynamics & Mobility

EMOM  10

Snatch x 2 

AMRAP 20

15 Snatch ( 50-30kg)

10 Kb American Swing ( 24-16 kg)

5 Kb clean for arm

September 26, 2016

Warm Up:

Dynamics & Mobility

Strenght:

Front Squat

5-5-5-3-3-3-2-2-2-1

Wod: 4 Round For Time

10 Front squats

15 Shoulder To Overhead

20 Toes To Bar

Cash out

2 Round

25 up downs

35 V-ups

September 23, 2016

Warm Up: Annie

50-40-30-20

Double Unders

Sit Up

Wod: 

1 rounds of

9 Pull ups

100 m Farm walks ( 50/ 48kg)

Then

3 Round

6 Chest To bar

20 toes To Ring or bar

Then

5 Rounds

3 Muscle up

1 rope climb

20 d.u

September 22, 2016

Warm Up:

Dynamics & Mobility

Strength: 12' find 1Rm

Deadlifit

Wod: For Time

30-20-10-5

Deadlift (60-40 kg)

Hand release Push Ups

800m Run after each round

Cash Out:

100 Hollow Rocks

100 Superman Rocks

September 21, 2016

Warm Up:

3 Rounds

5 Down Dog to Push Ups

20 Montain climber

5 Single Arm Press Kettlebell

 Strength:

Push Press

3-3-3-3

Wod:

5 Round for Time

10 Back Squats (60-40 kg)

10 Overhead Lunge Plate ( 20- 10kg)

10 Cal Row

September 16, 2016

Warm Up:

Dynamics & Mobility

Midline Stability

Alternating Tabata

 High Plank

Hollow Rock

Wod : 25' AMRAP

12 Burpees box jump

9 Hand Release Push Ups

6 Pull Ups

September 15, 2016

Warm Up:

Dynamics & Mobility

Strenght:  Sumo Deadlift High pull

1x 5 @ 50%- 60%- 70%

Wod : 4 Round for time

60 d.u

12 Sumo Deadlift High Pull ( 50-30kg)

9 Handstand Push Ups

3 Rope Climb

Cash out

100 Bicycles

100 Tunk ups

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