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June 28, 2019

Warm up: Dynamics & Mobility

 Strenght: Bench Press Daily Max ( 15 min)

Wod : AMRAP 25

Deadlift 100kg 6 reps

7 Burpees Pull Ups

10 Kb Swing 32kg

200 m Run 

June 27, 2019

Warm up: Dynamics & Mobility

Strenght: Thrusters New 1rm ( 15 min)

Wod : 4 Round For Time

400 m run

30 box jump over

30 Thrusters ( 40 - 20 kg)

June 26, 2019

Warm Up : Dynamics & mobility

Skill : Ground To Hoverhead

Wod :  For Time

55 Ground To Hoverhead  ( 40 -30 kg)

55 Overhead Lunges ( 40 -30 kg)

55 Burpees 

55 D.U

June 24, 2019

Warm Up: Dynamisc & Mobility

Strenght: Press New Daily Max ( 10 Min)

EMOM : 10 min

Push Press 10 Rep @ 55% 1RM

Wod: 5 Round For Time

12 Box Jump

9 Push Press

6 MU

Cash Out:

100 sit -ups

June 21, 2019

Warm up: Dynamics & Mobility

Strenght: Power Clean new daily max (  15 mins)

Strenght: EMOM 10'

Power Clean x 8 rep @ 60% 1RM

TABATA

1. Push Jerk

1 min. rest

2. Power Snatch

1.rest

3. Burpees over the bar

1.rest

4. Squat Clean

1.rest

5 Sumo Deadlift High Pull

June 20, 2019

Warm up: 

2:00 run 

2 rounds

30 m Bear Crawl,

30 m Overhead Walking Lunge, barbell

10 air squats

10:00 Snatch Position work

Strength: 15 min

1Rm max snatch complex 

1 Squat Snatch

1 Overhead Squa

t1 Hang Squat Snatch

1 Overhead Squat

*unbroken"

Wod: AMRAP 12' 

75 Wallballs 9/6kg

45 Doubleunders

15 Pull-ups

June 14, 2019

Warm Up : Dynamics & Mobility

Wod :In teams of 2:

AMRAP in 25 min

12 Sit Ups (partner 1) 

12 KB swing (Partner 2) 

12 Jumping Squats (partner 1)

6 Burpees (parnter 2)  

200m Run (partner 1)

After partner 1 returns from the run, partner 2 will start with the sit ups. Only 1 teammate working at a time.

June 12, 2019

Warm Up : Dynamics & Mobility

Wod: ( ADRIAN)

7 round for time:

3 Forward Rools

5 Wall Climb

7 Toe to bar

9 Box jump

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