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December 28, 2018

Warm up: 

10 down dog to pushup

30 m bear crawl

10  (muscle) Snatch, PVC

Primer 3 Rounds

(3:00)

:30 Squat Hold

15 Box Jumps 

Strentgh: Back squat  15 min 

Find a new 5RM

Wod: For Time

500 m row

180 air squat

90 Push Ups

60 Sit Ups

6 Rope Climb

December 27, 2018

Warm Up: Dynamics & Mobility

Wod: For Time

1- 300 m run

2- Snatch ( 50_30kg)

3- Thrusters ( 50-30 kg)

4 . Bar M-U

5- Burpees

6- Toes To Bar

7-  Chest  to Bar pull ups

8- Kb swing ( 24 -16 kg)

9 - Box Jump ( 60-40 kg)

10- Strict Handstand Push ups

11- Ground To Overhad ( 50- 30 kg)

12- Burpees Wall Ball ( 9-6 kg)

Follow the movemetes :

1-1

2-1

3-2-1

ecc- ecc

December 20, 2018

Warm up:  AMRAP 4

Run 3 laps

12 romanian deadlift, empty bar

12 Goblet Pause Squats, 25/15

Metcon 

Oly Power Clean 5 Rounds:

60 on

2:00 off

Singles @ 70-75%

Drop and Reset

Wod: for Time

1 Mile Run (sub 2k row)

20 Front Squats 60/40

20 hand release Push-Ups

10 Front Squats

10 hand release Push-Ups

5 Front Squats

5 hand release Push-Ups

December 19, 2018

Warm Up : Dynamics & Mobility

Back squat New RM max 5 rep (15 min)

Wod: AMRAP 20 Minutes

10 Burpee Box Jump Overs 60/50

30 m Farmers Carry 50 /30 10 Pull-ups

10 Burpee Box Jump Overs

30 m Farmers Carry

20 Pull-ups

10 Burpee Box Jump Overs

30 m Farmers Carry

30 Pull-ups

etc…

December 18, 2018

Warm up: AMRAP 5

30 m bear crawl

200 m run

20 Sit Ups

Push Jerk 4 sets x 4 reps @ 80% 1rm

EMOM 10'

Snatch Complex

1 rep @70% of 1rm

Squat snatch + Overhead squat + Hang Sqat Snatch + Overhead squat

Wod : 4 Round for time

10 Power Snatch ( 50 -30 kg)

20 Pistols

December 17, 2018

Warm up: 5 Rounds

5 pushup-down dog w/Shoulder Taps

Row 200m

10 Jumping Squats

Strenght: Deadlift

4 rep x 4 set @ 85% 1rm 

Wod : Interval

Every 4 Minutes for 20 Minutes

15/10 Calorie row

75 Double unders

5  Hang squat Cleans  60/40

December 15, 2018

December 14, 2018

Warm up: Dynamics & Mobility

Wod: HERO " Tommy MAc"2 Rounds For Time

12 Burpees

12 Thrusters (50/35 kg)

12 Burpees

12 Power Snatches (50/35 kg)

12 Burpees

12 Push Jerks (50/35 kg)

12 Burpees

12 Hang Squat Cleans (50/35 kg)

12 Burpees

12 Overhead Squats (50/ 35 kg)

December 13, 2018

Warm up: 3 rounds

AMRAP :9 min

Max Air Squats

rest 1:00

AMRAP :9 min

Max lateral burpees over the bar

rest 1:00

Strength: 15 min 1 RM max Push Jerk

Wod: For Time 

1000m Row

50 Thrusters, 30 kg

30 Pull-ups

December 12, 2018

Warm up: 3 rounds

15 Good Mornings

10 SDHP

5 Mountain Climbers

*R1: PVC; R2: Empty bar; R3: light weight 15/10s1

Strength: Sumo Deadlift High Pull 1 Rm Max (15 min)

Wod: For Time 

50 Bar Facing Burpees

40 Ring Rows

30 KB Deadlift 28/20

20 Ring Dips

1 Mile Run (sub 2k row)

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