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June 30, 2017

Warm Up : Dynamics & Mobility

Wod: HERO (NUTTES )

10 Habstand Push Ups

15 Deadlift  114 Kg

25 Box Jumps

100 Wall Ball

200 Double Unders

400 M Run

June 29, 2017

Warm Up: Dynamics & Mobility

Strenght: Front squat Daily Max

Wod:  for time 9-7-5

Double Kb Overhad squat ( 24- 16 kg)

Muscle Up

EMOM : 10 '

Odd: 10 Strict HSPU

Even : 50 Double uers

EMOM : 10'

Odd: 5 Burpee Rollovers

Even: 10 Kb Globet squat

 Cash Out: 3 Rounds

10 KB single -arm sit ups

June 28, 2017

Warm Up: Dynamics & Mobility

Strenght: Split Jerk Daily Max

Wod: 5 rounds For time of

10 Snatch@45/ 35 kg( any style)

15 Toes -to bar

20 Box step up with plate overhead ( 20 kg -10kg)

 Cash out: AMRAP 5'

20 Hollow Rock

5 Wall Climb

June 27, 2017

Warm Up: Dynamics & Mobility

Wod: AMRAP 45' of

800 m Run

10 Deadlift  100kg

800 m Run

50 sit-ups

June 26, 2017

Warm Up: Dynamics & Mobility

Strenght: 3-3-3-2-2-2-1 

Power Clen + Jerk

Wod: AMRAP 20'

6 Squat Clean + Jerk @ 60% RM

9 Burpees Over The bar

12 Chet To Bar Pull Ups

Cash Out:

3 Round

30 V-ups

20 Wall Ball Sit Ups

10 Superman

June 22, 2017

Warm Up : Dynamics & Mobility

Wod: Small ( hero)

3 rounds For Time of:

1000 Row

50 Burpees

50 Box jump

800 m Run

June 16, 2017

Warm Up : Dynamics & Mobility

Wod : For Time Hero Wod

21 Turkish get Ups right arm

50 KB swing ( 32-20 kg)

21 Kb Overhead Squats left arm

50 KB Swing

21 Kb overhead squats right arm

21 Turkish get Ups left arm

June 15, 2017

Warm Up: Dynamics & Mobility

Metcon ( Time)

Isabel

30 Squats Snatch @ 60 - 40 kg

Metcon ( Wheight)

Back squats @ 50 % +15 kg 

20 reps x  1 sets

10 reps x 3 sets

Wod: For Time

400 m Run x 7 sets

60 sec Walk btw rounds

+

1 Km Row

100 Burpees box jumo Over

1 Km Row

June 14, 2017

Warm Up: Dynamics & Mobility

Strenght: Push Press x 10 reps x 3 sets @ 65%

Deadlift  daily Max

Deadlift @ 55%

x 20 Reps 1 sets

x 10 Reps x 3 sets

EMOM : 18

1: 3 M.U + 7 Heavy Wall Ball 

2: 20  kb Sit Ups

3: 15 Cal Row

4: 10 KB swing + 5 Burpees

Cash out: 50 Med Ball clean

June 12, 2017

Warm Up: 3 Rounds

20 Hollow Rock

20 Jumping Lunges

10 Burpees

Strenght: 3 reps x 5 Set of Push press @ 80% 1RM

Wod: 5 Round for Time

3  Burpees M.U

6 Cluters @ 60- 40 kg

9 Box Jump Over

 Every rounds 3o m Bear Crawl

Cash Out: AMRAP 6'

10 V-Ups

20  Kb Twist

30  Kb Side Plank

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