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October 31, 2016

Warm Up: 3 Rounds

5 Kb Press single arm

10 Overhead Squats 

50 d.u x 3 s.u.

Strength:

Press

3-3-3-3-3

Wod : 5 rounds for time

7 OHS ( 40-30kg)

7 Hand stand Push ups

9 Burpees Pull Ups

Cash Out:

2 rounds

50 Kb sit ups

50 toes-to bar

October 28, 2016

Warm Up:

Dynamics & Mobility

Wod: Cindy

AMRAP 20'

5 Pull Ups

10 Push Ups

15 Squats

Cash Out:

100 Russian Twist

20 Knee To Elbow

October 27, 2016

Warm Up: Dynamics & Mobiliti

 From 0:00 to 5:00

Complete For time:

30 Power Clean (60/40kg)

 6 Muscle up

Rest 2'

From 5:00 to 10:00

Complete For Time:

3 round

20 Kb Swing (24- 16kg)

30 Push Ups

Rest. 2'

From 10:00 to 15:00

Complete for Time:

6 Round

5 Wall ball  ( 9- 6 kg)

7 Burpees

Rest 2'

Cash Out

30 V-ups

50 sit up

October 26, 2016

Warm Up:

Dynamics & Mobility

Wod : 10 Round For Time

7 Sumo Deadlift High Pull (40-30kg)

7 Front Squats ( 40-30kg)

7 Push jerk (40-30 kg)

October 25, 2016

Warm Up: 

400 m run

20 air squats

10 Push Ups

Stength: Press

3-3-3-3-3

Wod:  For Time

10-8-6-4-2-1

Push Press (50-30kg)

1-2-4-6-8-10

Clean & Jerk

1' Hanging L-Sit

2' Supermans

3' Flutter Kicks

October 21, 2016

Warm Up:

Dynamics & Mobility

Wod: For Time

1000m Rum

60 DU s x 3 SU's

30m Walking lunge Overhead Plate

35 Burpees box jump

60 DU s x 3 Su s

1000 m Run

Cash Out:

100 Russian Twist

75 V-ups

October 19, 2016

Warm Up:

Dynamics & Mobility

Strenght:  3-3-3-2-2-2-1-1

Sumo Deadlift High Pull

Power Snatch

Wod : 3 Round for time

21 Wall Ball (9-6kg)

14 Power Snatch ( 40-30kg)

7 MUs

Cash out:

50 Toes to Bar

50 Sit Ups

October 18, 2016

Warm Up:

Dynamics & Mobility

Strenght: 3x 5 

Back Squats

Wod: AMRAP 20'

20  cal row

12 KBS ( 247 16)

9 Push Jerk ( 60- 30kg)

October 17, 2016

Warm Up: Mobility

Tabata Hold 16 alternating Round of:

Handstand Hold

Wall Sit

Wod: 3 Round for time

21 Pull Ups

15 Handstand Push Ups

 9 Squats Clean ( 60-40kg)

 Cash out:

2 round

30 Superman

25 Weighted situps

20 Montain Climbers

October 14, 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%

Set 7 find new max reps

Rest.3 ‘

Wod : AMRAP 25’

10 Toes To Bar

15 Thrusters

20 Burpees

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