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March 29, 2019

Warm Up : Dynamics  & Mobility

Strenght: Push Press @ 80% @ 5 set x 3 reps

Wod: Tabata 1

Kb swing 

Kb sit Ups

2 min rest

 Tabata 2

Push Press

Toe To Bar

2 min Rest

Tabata 3

Pull Ups

V-ups

2 min rest

Tabata 4

Push Ups

squats

rest. 2 min

Tabata 5

Burpees

Jumping Lunges

March 28, 2019

Warm up:  12' AMRAP 

200 m Run

10 Air squat

10 box jump

5 burpees

5 bear complex with the bar

Sternght

25 minutes to reach 300 kg whit the least amount of lifts:

Deadlift, squat clean, squat snatch, front squat, thrusters

Men's Rx  3 lifts

Women's 4 lifts

Wod: For Time

600 rep

Kb Swing ( 32 - 20kg)

t2B

air squat

double under

Box Jum

Wall Ball ( 9-6 kg)

Burpees

You choose the reps for each movement totaling 600 reps…however once you move on to the next movement you can not go back to the previous movement. Plan accordingly.

March 21, 2019

Warm Up: 3000 m Run

Strength:  Tempo Back Squat @ 5 rep max ( 20 minuti)

Wod Team of 3: AMRAP 20 '

1 Partners Thrusters ( 40 -30 kg)

2 Partners Row 10 cal

3 Plate Hold

March 20, 2019

Warm up:  Dynamics & Mobility

Strenght: Deadlift new daily max ( 20 min)

Wod : 25 ' AMRAP

9 Deadlift @ 80 % new 1rm

12 Burpees Over the bar

15 Hand Stand Push up

March 19, 2019

Warm up :  Warm Up 2 Rounds

10 Light Push Press

10 Box Jumps 30/24

20 HS alternating Shoulder Taps**scaling options: inverted with toes on a box, inverted with knees on a box, inverted down-dog

Strenght;  EMOM 12

1 Snatch @ 85%

Wod : For Time

30 m   Kb Walking Lunges  24 kg

50 Wall Ball

25 Squat snatch @ 60%

50 Wall Ball

30 m  Kb Walking Lunges  24 kg

March 18, 2019

Warm Up: Dynamics & Mobility

Skill : Clean

Strenght:  Squat Clean x 8 sets

set.1 - 3 Rep @ 60%

set 2-  3 Rep @ 70%

set 3 - 2 Rep @ 75%

set 4 - 2 Rep @ 80%

Set 5 - 2 Rep @ 85/

Set 6 - 1 Rep @ 90%

Set 7 - 1 Rep @ 95%

Set 8 - 1 Rep @ 95% +

Wod: 4 Round For Time

400 m Run

10 Box Jump Over 

20 Step Lunges hold ( 24 /16 kg)

40 air squat

60 d.u

March 14, 2019

Warm Up:  For Completion

200m run

30 m  spiderman

30m bear crawl

10 dislocates

200m run1

 1 Round

20 Wallballs 20/14

20 Calorie Row

10 Light DB Press

Strength: Split Jerk

3 rep @ 80% x 5 sets

Wod: 5 Rounds

300/250m Row

20 KB Swings 24/16

10 Strict Pull Ups

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July 8, 2020

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