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December 28, 2017

Warm Up: Dynamics & Mobility

Strenght: Back Squat 5 rep x 5 sets @ 80% 1RM

Wod: For Time

100 Wall Ball ( 9-6 kg)

90 Sit Ups

80 Squat

70 Ring Dips

60 D.U

50 Pull Ups

40 Walking Lunge step4

30 Push Press ( 40-30 kg)

20 Box Jump ( 60-50 cm)

10 Overhead squat ( 40-30 kg)

December 27, 2017

Warm up: Dynamics & Mobility

Strenght; Front squat 3 reps x 5 sets @ 85% 1RM

Wod: EMOM 10

5 Clean and Jerk + 7 TTB

rest. 3

EMOM 10

5 Thrusters + 5 burpees over the bar

 Cash Out:

100 flutter kicks

50 V-Ups

December 22, 2017

Warm up : Dynamics & Mobility 

Strenght: Bear Complex 7 rep x 3 sets @ 60 -40 kg

Wod: 12-9-6-3

Ground To Overhead

Sumo Deadlift high Pull

Burpees Wall Ball

Cash Out:

100 Sit Ups

100 Russian Twist

December 21, 2017

Warm up: Dynamics & Mobility

Strenght: Thrusters 3 reps x 5 sets @ 85% 1RM

Wod : 5 Rounds For time

12 Med ball Clen ( 15 -12 kg)

9 Thrusters ( 60-35 kg)

6 M.u  or   9 Chest to bar Pull ups

December 20, 2017

Warm Up: Dynamics & Mobility

Strenght: Overhead Squat New Daily Max from the ground

Overhead Squat 1 repsx 5 sets @ 90% New Daily Max

EMOM: 10'

5 Wall Ball Heavy ( 12-9 kg) +3 wall Climb

Wod:  In 4 minutes:

20 Cal Row + Max reps Burpees Pull Ups in the remaining time

Rest 1 minutes

In 4 minutes:

50 D.U+ Max reps Burpees Over the box

Rest. 1 minutes

In 4 minutes;

200 m run+  Max reps Burpees reverse

December 16, 2017

December 12, 2017

Warm up:  Dynamcs & Mobility

Strenght:  Front squat 3 Reps x 4 sets @ 85% 1RM

Wod :  15 Rounds for Time

1 Clusters + 1 Hang Clusters ( 60 - 35 kg)

7 Toes to  bar

20 Double Unders or 20 cal row

Time cap 25'

December 11, 2017

Warm Up:

10 minutes or 3 round
10 kb swings (light)
5 pull ups
10 medball clean wall ball shots (20/12)

Strenght:

EMOM 10

EVEN 4 power cleans ( 50- 40 kg)

ODD 4 power snatches ( 50 -40 kg)

 Wod: AMRAP 20'

400 m Run

11 Power Snatch ( 40 -30 kg)

11  Pull ups

13 Power clean ( 40-30 kg)
 

December 9, 2017

December 5, 2017

Warm Up:  15 Minutes
3 rounds
7 wallball shots
7 burpee pull-ups

Metcon(Time)

“3 Rounds:
7 Thrusters (35/25#)
7 Pull-ups
7 Burpees
50/35 Calorie Row
3 Rounds:
7 Thrusters (35/25kg)
7 Pull-ups
7 Burpees
50/35 Calorie Row
3 Rounds:
7 Thrusters (35/25kg)
7 Pull-ups

7 Burpees

50/35 Calorie Row

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