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January 31, 2019

Warm up : Dynamics & Mobility

Strenght: Push Press 

Build to today’s heavy 3-4 reps. (15 min)

Wopd: “Helen”Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)1

2 Pull-Ups

Cash out:

200 sit ups

January 30, 2019

Warm Up: dynamics & Mobiity

Strenght: Hang Power Clean

new Daily max 3rm (15 min)

Wod: For Time

800 m Run

immediately followed by…Three rounds of:

10 Hang Power Cleans (60/40 kg)

10 Shoulder to Overhead (60 / 40 Kg)

10 Burpee Box Jump-Overs (60 / 50 cm)

immediately followed by…

800 Meter Run

January 29, 2019

Warm Up: Dynamics &Mobility

Skill: Thrusters ( 10 min)

Wod: Every 8 minutes, for 32 minutes (4 sets) for times

:20/15 Calories of Rowing

15 Thrusters (45/30 kg)

30 Double-Unders1

5 Toes to Bar

20/15 Calories of Rowing

January 22, 2019

Warm Up: Dynamics & Mobility

Strenght:  Power Snatch 4 rep x 5 sets @ 70% 1 Rm ( 15 min )

Wod: For Time 15-12-9-6-3

Power Snatch ( 50- 30 kg)

Kb Swing ( 32- 16 kg)

Wall ball ( 9-6 kg)

Deadlift ( 80 - 50 kg)

January 21, 2019

Warm up: Dynamics & mobility (10 min)

Skill: Clusters 

Strenght: Clusters 3 rep x 5 sets @ 75% (10 Min)

EMOM in every 30sec x 15 min:

2 Clusters @ 60/40 kg

Wod : 5 Rounds for time

6 M.U

9 Handstand PushUp

12 T2b

January 19, 2019

January 18, 2019

January 16, 2019

Warm up: Dynamics & Mobility

1000 m Run 

Tabata 1: Push ups - Pull -ups

Tabata 2: Box Jump- Jump squat

Tabata 3 : Kb Swing - Sit-ups

Tabata 4 : Power  clean- Toes to bar

Tabata 5 : Push press- Jumping Lunges

Every Sets: 200m run sprint.

January 15, 2019

Warm Up: 

12 Cal Row

10 air squats with plate

5 push-up to down dog

9 Cal Row

30 m spidermans

30 m active Samson

6 Cal Row:

30" hollow rock:

30" plank

Strenght; Deadlift

3 rep x 3sets @ 85%

3 per x 2 sets @ 90%

3 reps x 1 sets @ 95%

Wod: 

150 Wall Ball

Every Minutes 6 toes to bar in remaing time Wall Ball

January 10, 2019

Warm up: 2 rounds

30 m  walking lunge

10 SDHP

10 squats

Run 3 lap

Strength: Sumo Deadlift High Pull New 1RM

Wod: 4 Round F.t

25 Wall Ball

12 Ring Dip

300 m row

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