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March 30, 2018

Warm up: Dynamics & Mobility

Strenght: Clusters New Dayli max (20')

Wod: 2 Rounds for time  ( Teams of 2)

1000 m run ( together) 

3 rope climbs each

50 deadlifts ( 70/50 kg)

50 back squats (70/ 50 kg)

50 box jumps (24/20)

100 Burpees

March 29, 2018

Warm up: 3 Rounds or 15 Minutes

200 meter jog

5 pull-ups (slow and controlled negative)

10 goblet squats

Wod: AMRAP 5'

2' Walking Lunges

50 Sit Ups

Max Double unders

Rest. 5'

AMRAP 5'

2' Front Rack Kb Walking Lunges (24-16kg)

50 sit Ups

Max Cal Row

Rest. 5'

AMRAP 5'

2' Walking Lunges

50 sit Ups

Max Run

March 27, 2018

Warm Up: EMOMx10

Odd – 50 Double Unders

Even – 30 seconds max Handstand Push-ups (Shoulder Taps or L-sit DB Press)

Skill: Snatch (10')

WOD: AMRAP 25'

18/12 Calorie Row

15 Wallballs (20/14)

12 Snatches (50/35kg)

9 Toes to Bar

March 26, 2018

Warm Up: 3 Rounds or 15 minutes

10 kb snatches (5/arm alternating)

12 ring rows

10 OHS (use bar or pvc pipe)

Push Press (15 minutes to complete 53 Push Press from a rack) @ 60% 1RM

Wod : For Time 

50/35 Calorie Row

40 Kettlebell Swings (24/16kg)

30 Push Press (50/35 kg) (from the floor)

40 Kettlebell Swings (24/16kg)5

50/35 Calorie Row

March 22, 2018

Warm Up: 3 Rounds or 15 minutes

20 Kettlebell Swings (Russian)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Work on Rope Climbing Technique

Teams of 3

Wod: AMRAP 25:

120/90 Calorie Row

75 Thrusters (40/30 kg)

10 Rope Climbs

120/90 Calorie Row

75 Power Snatches (50/40 kg)

10 Rope Climbs

120/90 Calorie Row

75 Clean and Jerks (60/45)

10 Rope Climbs Rope Climbing 

March 21, 2018

Warm Up: Every :90 Seconds x 5 Rounds:

7 Toes to Bar

7 Burpees 

Weightlifting (25 minutes)

1RM Deadlift

1RM Back Squat

Gymnastics  (10 minutes)

Max Strict Pull-upsMax

Max Muscle-ups

Max Strict Handstand Push-ups

Wod: 3 Round for time

12 Deadlift @ 60% 1rm

9  Burpees Wall Ball 

6 M.u or Chest to bar pull ups

March 20, 2018

Warm Up: 3 Rounds or 10 minutes

12 OHS (PVC or light barbell)

10 push ups

5 strict pull-ups with hold 2 seconds at the top and controlled negative

Wod: AMRAP 5'

25 Box Jump (60 -50 cm)

21/ 16 Cal Row

Max rep Power Clean (50 -30 kg )

rest. 3'

AMRAP 5'

21 Box jump

18/14 Cal row

Max rep Power Clean ( 60-40kg)

Rest. 3'

AMRAP 5'

18 Box jump

16-12 Cal Row

Max rep Power Clen ( 70-45 kg)

Rest.3 '

AMRAP 5'

15 Box jump

12-10 Cal row

Max rep Power Clean ( 80-50 kg)

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