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April 30, 2019

Warm Up:

300 m Row

30 Power Snatch  ( PVC or Empty Bar)

300 m Row

Strength: Power Snatch 5rep x 5 stes Touch and Go @ 60%

Wod : Everi 3 min x 7 rounds of

60 D.u

20 Wall Ball

 5 M.u

April 29, 2019

Warm Up :  3 round

200 m run

10 Med ball clean & jerk

3 burpees

Strenght: Back Squat

4 rep x 5 sets @ 80% 

Wod : For  time 21-15-9

Hang Clean & Jerk ( 60 -40 kg)

Toes To bar

Lateral burpees over the bar

Accesssory:

100 Hollow Body Rock

April 24, 2019

Warm Up

400m Row
30 Light RDLs; PVC or empty barbell
400m Row

Strenght: Snatch

EMOM 12

1 Rep at 70-80%

Wod: AMARAP 20'

20 Front Rack Steps ( 50 -30 kg)

15 Burpees over the bar

9 Chest To bar Pull ups

April 23, 2019

Warm Up

10 Dislocates
30 m Bear Crawl
30 m Superman
10 pushup to downdog

2 Rounds
12 HS Shoulder Taps (scale accordingly)
300m run
6 Ring Dips

Strenght: Power Clean & Jerk

5 rep x 5 sets @ 80% 

touch and go

WOD: 15 min AMRAP

5 squat clean 80/50 Kg
10 Ring Dips
300m run

Accessory (HSPU)

Handstand Push-ups 20 reps
*scale appropriately to make this challenging

Push Press x 3 max sets at 65% bodyweight. Rest 2:00 between sets. Focus on STRONG hip drive

April 18, 2019

Warm Up:

Dynamics & Mobility

Strength:     (20 minutes)   

Clean & Jerk

3-3-3 @ 75%

2-2-2 @ 85%

1-1-1 @ 95%

Wod: 4 Round For time

22 Burpees Pull Ups

22 Back Squats (50-30 kg)

200 m Run (Plate overhead)

April 17, 2019

Warm Up

3 rounds
Row 500m
20 Air Squats

Strenght: Power Snatch

5 rep x 5 sests @ 70&  Touch and Go

WOD:  4 Rounds

40 Wallballs 9/6 kg

30/25 Calorie Row

20 Abmat Sit UpsMetcon

April 16, 2019

Warm Up

10 Minute Run

Strength: Back Squat

3 rep x 5 sets @ 85%

Wod : AMRAP 25'

Run 200m
20 Push Ups
20 SDLHP  50/30 kg

Cash out: 100 Hollow Rock

April 15, 2019

Warm Up:

Primer
3 Rounds
:60 Goblet Squat Hold
Run 200m
6 Strict Pull Ups

Every 5:00 for 15:00
Row 750/600m
30 KB Snatch 53/35
Max Box Jump Over 30/24″ in remaining time

*Score is total Box Jump Overs

Wod; EMOM 15 

Chest to Bar x 2 ( Min 1 : 2 Cest to bar , Min 2 4 Chest To bar ecc.)

1 Rep Squat Clean @ 90%

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