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February 28, 2018

Warm-up/Skills todayAMRAP 7
20 Double Unders
1 Handstand Push-up
20 Double Unders
2 Handstand Push-ups
20, 3
20,4
20,5…continue to climb for 7 minutes

Wod: For Time

21 – 15 – 9

Push-ups

Thrusters (40/30)

15 – 12 – 9

Calorie Row

Hang Squat Cleans (40/30)

12 – 9 – 6

Burpees Over the Bar

Overhead Squat ( 40/30)

+++Bar

February 27, 2018

 WARM UP:

2 minutes
200 meter run
Max effort burpee box jumps

2 minute rest

2 minutes
200 meter run
Max Effort KBS

2 minute rest

2 minutes
200 meter run
Max Effort Wall Ball shots

Wod : AMRAP 25

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Kettlebell: (24/ 16)
Box Jump Overs (60/50)

Wallballs (9/6)

February 24, 2018

February 23, 2018

Warm Up: Dynamics & Mobility

February 22, 2018

Warm Up : Dynamics & Mobility ( 10 mins)

Skill: Bear Complex 

Strenght:  3 rounds of

7 sets  unroken Bear Complex @ 50 / 40 kg 

Wod : AMRAP 20 : Cindy

5 Pull Ups

10 Push Ups

15 squats

February 21, 2018

Warm Up:

10 minutes 3 rounds

10 Shoulder passes

10 Squats with a plate

10 cal row

 Skill: Snatch

Strenght: Snatch New 1Rm  ( 30 minues)

Wod: AMRAP 10 minutes

10 Hang squat Snatch ( 40 -30 kg)

30 D.U

5 Burpees Over The Box

February 20, 2018

Warm Up:

3 minute amrap (moderate pace)

20 double unders

10 med ball clean + wall ball shot

3 minute rest

3 minute amrap (moderate pace)

10 cal row

10 abmat sit-ups

Wod : For Time

100 Double Unders5

50 Abmat Sit-ups

25 Hang Squat Cleans (40 /30 kg)

80 Double Unders

40 Abmat Sit-ups

20 Hang Squat Cleans

60 Double Unders

30 Abmat Sit-ups

15 Hang Squat Cleans

40 Double Unders

20 Abmat Sit-ups

10 Hang Squat Cleans

20 Double unders

10 Abmat- Sit ups

5 Hang Squat Clenns

Unders10 Abmat Sit-ups5 Hang Squat Cleans2:1 SinglesScale weight to med ball if needed.

February 17, 2018

February 15, 2018

Warm Up: Dynamics & Mobility ( 10 minutes)

Skill: Snatch ( 10 Minutes)

Strenght: Snatch Wave

1 Snatch in every minute-

if you have fail, you can try again in the 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%

Wod: AMRAP 18

150 Wall Ball ( 9-6 kg)

90 D.U

30 Bar MU 

February 14, 2018

Warm Up:

10 minutes or 3 rounds

20 Double unders

10 wall balls

20 Double unders10 T2B

Strenght:  EMOM 8 minutes

10 Unbroken Deadlift@ 80% 1RM

Wod : AMRAP 20'

60 D.U

30 Wall Ball

15 Deadlift @ 100-70kg

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