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November 25, 2017

November 23, 2017

Warm Up:  Burgener ( 10 mins)

Skill: Snatch 

Snatch Wave

1 Snatch in every minute.

1: 70%

2: 75%

3: 80%

4: 75%

5: 80%

6: 85%

7: 80%

8: 85%

9:90%

10 : 85%

11: 90%

12: 95%

Rest.3'

Wod: AMRAP 15'

150 Wall Ball

90 Douuble unders

30 Bar Muscle ups

November 21, 2017

Warm Up:

1o min 3 round

5 Kb Press

5 Kb front Squa

50 d.u

Strenght:  KB ZPress   3rep for arm x 5 sets @ 20 -12 kg ( 10 min)

Skill: Turkish Get Ups

Wod: For Time

10 Turkish Get Ups

50 Kb Swing ( 28-16kg)

5  Kb Overhead Squat (L)

50 Kb Swing ( 28-16 Kg)

5 Kb overhead Squat ( R)

50 Kb Swing ( 28-16kg)

10 Turkish Get Ups

November 20, 2017

Warm Up:

10 min.

3 Round Empty Bar

5 Power Clean

5 squat clean

5 Burpees

Strenght: New Daily Max Squat Clean (A) ( 15 min)

Squat Clen 5 rep x 4 set @ 80% of  A

Wod : EMOM 8 '

Odd: 8 Squat Clean @ 70- 40kg

Even:  8 Burpees Over The bar

Rest. 3'

EMOM : 6 '

Odd: 10 Power Clean @ 60- 45 kg

Even: 10 Box Jump Over

rest 3'

EMOM 4'

Odd: 12 Hang Power Clen @ 50 -40 kg

Even: 12 Burpees box Jump

November 18, 2017

November 17, 2017

Warm Up: Burgener (10 minutes)

Wod: (Time)  15 minutes

10-9-8-7-6-5-4-3-2-1 Reps

Power Snatch

Hang squat snatch

Overhead Squat

Weight: 40/30 kg

EVERYTIME when you  drop the bar or broke the set 5 lateral burpees 

over the bar.

Strenght: Back squat   x 4 reps x 5 sets @ 80% ( 10 miutes)

Wod: AMRAP 10 '

Unbroken complex of: 3 pull ups- 2 chest to bar pull ups- 1 BMU's

Rest. 3 minutes

AMRAP 5'

Unbroken complex of: 3 push Ups- 2 Kip Handstand push ups - 1 Strict Handstand Push ups.

November 16, 2017

Warm up: 1.600 m Run

Wod: TABATA

Tabata 1: Row - Double unders

Tabata 2: Push Ups- Pull Ups

Tabata 3: Sit ups- Jump squat

Tabata 4: Jumping Jack- Burpees

Tabata 5: Box jumps - Handstand Push ups

November 14, 2017

Skill: 15 minutes

Rope Climb

Warm Up:

15 Minutes

AMRAP 3

10 Cal Row

10 Burpees

rest . 3'

AMRAP 3'

10 Burpees 

10 D.U

10 Box Jump

rest . 3'

Wod:  AMRAP 20'

Buy-in

100 cal row

In the remaining Time:

2 Rope climb

10 Burpees Box jump

50 D.U.

November 13, 2017

Warm Up:

15 Minutes

400 m Run

Then 3 Rounds

15 Box Jumps

10 Wall Ball

10 Strict Press 

Skill: 1o minites

Power Snatch

Wod : 25 AMRAP

25 Wall Ball ( 9-6 kg)

25 Power Snatch ( 35 -25 kg)

25 Push Press ( 35-25 kg)

25 Cal Row

November 11, 2017

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