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February 28, 2019

Warm up:

15 Minutes to complete:

10 strict pull-ups
15 toes to bar
20 push-ups
30 wall balls hots

Warm up clean in remaining time.

Strenght: EMOM 10 mins

2 Power Clean + 1 Split Jerk ( 60/ 40 kg) 

Wod: 5 Round for time 

12 Pull Ups

15 Power Clean ( 50 -30 kg)

18 Cal Row

Endurance:

6 x 400 m Run  / recoveriers  2 min

February 27, 2019

Warm up: AMRAP 4

7 kb Thrusters (light)

7 Push Ups

7 kb circles (around the head)

:45 Row sprint

Skill: HSPU (12 minutes)

Wod: AMRAP 5:00 x 4

100 Double Unders

50 m plate Lunge 20/10 kg

Max Rep Handstand Push-Ups in remaining time

Rest :90 after each 5min

February 26, 2019

Warm Up: Warmup 10min

3 s rounds

30 m back-rack  walking lunge

100m run

30 m side shuffle100m runthen,

3 rounds (empty bar)

1 power clean-1 thruster-1 back squat*do not drop the bar

Strenght: 3 rounds for weight

3 rep x 10 sets Zercher squat

rest . 60 sec between sets

3 rep x  6 sets kb sit up

rest . 60 sec between sets

3 rep x 3 sets back squat @90% 1 .rm

rest . 60 sec between sets 

AMRAP 23

8 clean and jerk 70/50

12 Pull Ups 

16 Burpess

12 pull-ups

February 25, 2019

February 14, 2019

Warm Up:  15 min

3 round 

20 Hollow Rocks

20 Superman

20 V-ups

200 m run

Skill: Kipping (15 min)

Wod : 3 rounds for reps

AMRAP 5'

21 cal row

15 Burpees

9 Chest To bar Pull Ups

Rest . 4'

AMRAP 5'

17 DoubleUnders

12 Burpees reverse

6 Toe To bar

Rest. 4'

AMRAP 5'

15 Cal row

9 Burpees box jump 

3 Bar M.U.

21

February 13, 2019

Warm up:

Dynamics & Mobility

Strength:

Bear Complex new daily max

9 Bear Complex @ 85% new 1RM

Wod : 5 Round For Time

5 Clean and Jerk (80 – 40 kg)

7 Wall climb

10 Ring Dip

60 D.us x 3 S.us

February 11, 2019

Warm Up: Dynamics & Mobility (5 minutes)

Skill : Thrusters ( 5 minutes)

Strenght: 5-5-4-4-3-3-2-2-1 

Thrusters Increasing load ( 20 minutes)

Wod: AMRAP 20'

400 m Run

15 Thrusters ( 60-35 kg)

9 Muscle up Scled Chest To Bar Pull ups

February 7, 2019

Warm up: Dynamics & Mobility

Skill: Handstand push ups

Wod: Tabata

Tabata1

 pull ups

Push Ups

Tabata 2

Squats

Sit Ups

Tabata 3

Russian Twist

Toe To bar

Tabata 4

Handstand push ups

Ring dip

Tabata 5

Burpees

Box jump

February 5, 2019

Warm up: 

60" Easy Row:

45 Medicine Ball Foot Taps:

45" Medium Row

5 Push-up to Down Dog:

30" Faster Row

10 Slow Air Squats–3 second pause at bottom:

Wod: 4 Rounds, For Total Reps:

1 Minute Thrusters (40/30)

1 Minute Power Cleans (40/30)

1 Minute Box Jump Overs (60/50)

1 Minute Pull-ups

1 Minute Row Calories

1 Minute Rest

Cash out:

100 v-ups

February 1, 2019

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August 6, 2020