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February 28, 2017

Warm Up: Dynamics & Mobility

 Strenght: Dayli Max Hang Squat Clean

Wod : AMRAP 20'

12 Hang Squat Clean ( 50- 35kg)

9 Burpees Over The Bar

6 T2b

3 MU

February 27, 2017

Warm Up : Dynamics e Mobility

Strenght:   Thrusters

 6 sets x 3 reps 80%  

Wod: AMRAP 10'

2 Rope Climb

4 Box Jumps ( 60-50 cm)

8 Kb A. Swing ( 32-16 kg)

Rest. 2'

EMOM 20'

Odd: 12 Thrusters ( 50 -30 kg)

Even: 15 Cal Row  

February 23, 2017

Warm Up: Dynamics & Mobility

Strenght: Push Press Daily Max

Wod: For Time

50 Walking Lunge Steps

25 Chest To bar pull ups

50 Box Jump ( 60-50 cm)

25 D.u

50  50 Back Extension wit plate 5kg

25 Ring dips

50 Knees to elbwos

25 wall ball ( 9-6 kg)

50 Sit Ups

 5 Rope Climbs

February 22, 2017

Warm Up: Dynamics & Mobility

Strenght; Back squats Daily Max

Wod: AMRAP 20'

40 Wall ball 9/6kg

30 D.Us

20 Deadlift (80-55 kg)

10 CTB

 Cash out: 2 Round

40 KB Flutter kick

40 Plank and Drag

February 21, 2017

Warm Up: Dynamics & Mobility

Wod: AMRAP 20'

15 Box Jump Over 60-50 cm

12 STOH ( 60- 40kg)

9 T2B

6 M.U

For Time:

21-15-9 Hand Stand Push Up

12-9-6 Pistol

February 20, 2017

Warm Up: Dynamics & Mobility

Strenght: Front squats

Daily Max

3 reps @ 95% of New daily max

10 Reps @ 70%

3 Reps @ 90%

15 Reps @ 65%

3 Reps@85%

20 Reps @ 60%

Wod For Time:

25 Cal Row

20 Clean & Jerk (50 - 30kg)

20 T2B

25 Cal Row

10 Bar Mu's 

25 cal Row

20 T2B

20 Clean& Jerk

25 Cal row

February 17, 2017

Warm Up: Dynamics & Mobility

Wod : 5 rounds For Time

20 American Swing

20 Shoulder squats  ( 10 each side )

20 Kb Push Ups

20 Snatch ( 10 each side)

20 Side lunges ( 10 each side)

20 Plank and Drag

20 Russian swing

20 KB Flutter Kicks

20 Kb Burpees

20 Kb Bicycle crunches

February 16, 2017

Warm Up : Dynamics & Mobility

Strenght; Snatch 

Snatch dayli Max

Wod: AMRAP 25'

30 Bar facing burpee

30 Snatch @ 30 / 20 kg

25 Bar facing burpee

25 Snatch @ 35 / 25 kg

20 Bar facing burpee

20  Snatch@ 40/25 kg

 15 Bar facing burpee

15 Snatch @ 50 / 30 kg

Cash Out:

2 Round 

50 V-ups

50 Flutter Kick

February 15, 2017

Warm Up : Dynamics & Mobyliti

Strenght: Squat Clean

Clean Daily Max

Wod : EMOM 31'

1: 5 Chest To bar Pull Ups + 10 Power Snatch @ 35/25

2: 10 Toe To Bar + 10 OHS @ 35 / 25 kg

3: 10 Box Jump + 10 Hang Power Snatch @ 35 / 25 kg

4: Rest

February 14, 2017

Warm Up: Dynamics & Mobility

Strenght:  Clusters

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

Wod : AMRAP 12'

3 Clusters (60-40kg)

6 M.U 

9 Burpees Box Over

 rest. 3

AMRAP 9'

6 Cluster ( 55- 35 kg)

9 TTB

12 Cal Row

rest.3'

AMRAP 6'

12 Cluster ( 50-30 kg)

15 HSPU

18 KB swing

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