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January 31, 2017

Warm Up: Dynamics & Mobility

Strenght: EMOM 12'

Odd : 5 Push Press ( 60 -40Kg)

Even: 5 Weighted pull ups

 Rest. 5'

Wod :  for time

21-15-9

Overhead Squats ( 50-30 kg)

Wall ball ( 12 -9 kg)

TTB

January 30, 2017

Warm Up: Dynamics & Mobility

Strength: Front Squats

6 sets x 3 reps 90% RM

Wod : Team of 3

AMRAP 12'

200 m Run 

Thrusters  (40-30kg)

Burpees 

Rest. 4'

AMRAP 9'

200 m Row

Power Clean (40- 30kg)

Pull Ups

Rest. 3'

AMRAP: 6'

50 D.Us

Power Snatch ( 40-30 kg)

Hand release Push Ups

January 27, 2017

Warm Up : Dynamics & Mobility

Strenght:

Snatch Complex

7 sest x

1 snatch +  1 hang snatch + 1 Overhead squats + 1 snatch balance

Wod : TABATA 20"Work 10" Rest

Tabata 1

One legend Burpees 

Box jump

Tabata 2

Jumping Lunges

Toe to Bar

Tabata 3

Ring dip

Clapping Push ups

Tabata 4

Russian Twist

Kb swing

Tabata 5

Pull Ups

Inverterd Burpees

January 26, 2017

Warm Up: Dynamics & Mobility

Strenght: Sumo Deadlift High Pull

6 sets x  3 Reps 80% RM

Wod: 7’ Amrap

100 m Row sprint

5 MU x 2 C2B Pull Ups

10 T2B 

Amrap 9’

200 m Run sprint

15 Rig Dip

30 Sit Ups

Amrap 11’

50 D.u x 3 S.u

30 Hand release Push Ups

20 Burpees

January 25, 2017

Warm Up: Dynamics & Mobility

Strenght: Complex x 6 sets

Hing Squat Clean + hang squat clena + squat clean + press (Unbroken )

Wod:  Emom 12’

 3 Hang Power Snatch (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 Jerk ( 30-60 kg)

7 Burpees over the bar

January 24, 2017

Warm Up: Dynamics & Mobility

Strenght:  

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

Wod : 5 Round For Time

5 Clean and Jerk (30 – 60 kg)

5 Wall climb

10 Ring Dip

300m Run /Row

January 23, 2017

Warm Up: Dynamics & Mobility

Strength: Deadlift

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: AMRAP 25’

10 Toes To Bar

15 Thrusters (50-30 kg)

20 Burpees Wall Ball

January 20, 2017

Warm Up: 

1000 m Run

1 min jump rope

30 Bicycle Crunches

Wod: AMRAP 20'

10 Pull Ups

15 Push Ups

20 Squats

Cash out: 3 Round

1 min MB L-Sit

1 min KB Lateral Side Plete for arm

1 min Hollow body hold

January 19, 2017

Warm Up: Dynamics & Mobility

Strenght: Snatch

6 sets x 3 Reps 80% RM1

Wod:  5 Round For Time

1 Rope Climb

3 Power Snatch (40-30 kg)

6 M.U.

9 Burpees Over the bar

12 Heavy KB  American swing ( 32- 20 kg)

January 18, 2017

Warm Up: Dynamics & Mobility

Strenght: Clean & Jerk

3-3-3-2-2-1

Wod: EMOM 30'

1: 3 Power Clean +jerk ( 60%  New RM1)

2:  15 Cal /Row -AB

3: 20  Box Jump

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