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September 29, 2018

September 28, 2018

Warm Up: Dynamics & Mobility

Skill: Pull Ups ( 15 minutes)

Wod : BARBARA

5 roun for time

20 pull ups

30 push ups

40 air squat

50 sit up

3 mnutes Rest

September 27, 2018

Warm up: Dinamycs @ mobility

Skill : Clean & Jerk ( 15 mins)

Strenght: Clean & jerk  new daily max ( 15 mins)

Wod: For Time

 1.600 m run

30 clean & jerk ( 70 -50 kg ) rx ( 60 -40 kg) sc

1.600 m run

September 22, 2018

September 21, 2018

Warm Up: 

200m Easy Row

5 Push-up to Down Dog

200m Medium Row

30 m Spidermans

200m Faster Row:

30sec Samson Stretch/leg

30 m bear crawl

30 m side shuffles

60 m  burpee broad jumps

Strenght: Emom 10 min

even minutes - squat celn @ 80% 1rm

odd minutes- 2 push jerk + 1 split jerk @ 80% 1rm

Wod: 4 roun d for time

500 m row

500 m run

100 d.u

September 19, 2018

Warm Up:

30 m Bear Crawl

30 m Active Samson

30 m Spiderman

30 m Inchworm

15 Calorie Row–Focus on form

5 Straight Arm Shrugs

5 High Pulls

5 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

2 Power Cleans

Strenght: Back Squat 2 rep x 5 setst @ 90% 1rm 

5 second descent, 1 second pause at bottom

Wod: 3 rounds f.t.

60 air squat

21 Cal row

15 Hang power Clens ( 70 - 40 kg)

September 15, 2018

September 14, 2018

Warm Up

15 minutes to complete

400 m row
3 Rounds of “The Chief” at 80% of weight you will use for metcon
300 m row
2 Rounds of “The Chief” at 90%
200 m row
1 Round of “The Chief” at 100%

Wod: For Time

For Time:
800 Meter Run (1000 Row)*
6 Rounds “The Chief” (60/40)
400 Meter Run (800 Row)
4 Rounds “The Chief”
200 Meter Run (250 Row)
2 Rounds “The Chief”
*1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats

September 11, 2018

Warm Up : Dynamics & Mobility

Strenght: Split Jerk daily max double

Front Squat x 3 reps x 5 sets @ 75%

Wheighted Chin - Up 5 RM

Wod: EMOM 12'

Odd : 3 Bmu's +3 c2b + 3 Pull ups +3 T"B

Even: 10 Hand stand Push Ups

EMOM 15'

1: 12/ 15 Cal Row

2: 20/ 30 D.U

3: 10 / 15 KB Clean ( 32-16 kg)

September 10, 2018

Warm up: 

400 meter run

30 m Walking Samson

30 m  Toy Soldiers

10 single-unders

10 double-unders or double under

10 hollow rock hold (hanging from bar)

10 superman hold (hanging from bar)

10 shoulder shrugs

5 strong kips

3 toes to bar

With PVC: 3 high hang shoulder

shrugs (straight arms)

3 high hang shoulder shrugs + high elbows

3 muscle cleans3 power cleans

Srenght: back squat

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

WOD: AMARAP 15

30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

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