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July 30, 2019

Warm up: dynamics & Mobility

Skill: Clean & Jerk

Strenght; EMOM 10'

Clean & Jerk 2

Wod:5 Rounds:

1 Minute Wallballs (9-6kg)

1 Minute Snatches (40 /25)

1 Minute Calorie Row

1 Minute Rest climbing

July 26, 2019

Warm up: 3 round

30 d.u.

20 air squat

10 Push press

Strength: Front  squat New daily max ( 15 mnuti)

Wod :  3 round for time

300 m row

20 Thrustrers ( 50- 3o kg)

15 Toe-to-bar

10 Box step over with the plate ( 60 -50 cm)

5 bar M.U

July 25, 2019

Warmup

60 m  walking lunge

60 m  bear crawl

60 m inchworm

60 m  Jump

60 m high kicks

60 m  butt kickers

2x250m row

10 pushup to down dog between row sets

Wod: Jerry ( for Time)

1 mile Run

2000 m Row

1 mile Run

Cash out:

100 Hollow rock

100 V-up

July 24, 2019

Warmup

10 Dislocates
10 Pushup to down dog
10 air squats

5 burpees

15 m farmer carry

4 burpees
15 m farmer carry
3 burpees
2 strict pullups
2 burpees
2 strict pull-ups
1 burpee

Wod : For Time:

50 Box jumps, 60 -50 cm

50 Jumping pull-ups

50 Kettlebell swings 24/16 kg

50 steps Walking Lunge

50 Knees to elbows

50 Push press 40/30kg

50 Back extensions

50 Wall ball shots, 9/6 kg

50 Burrpees

50 Double unders

July 23, 2019

Warm up: 1 km Run  & Mobiity

Strenght: Back squat new 1 Rm ( 15 min)

Wod: 3 Round for rep

Amrap : 4min x 3

20 Power Clen ( 60 -40 kg)

10 Push up 

Max d.u. in remaining time

July 22, 2019

Warmup

2:00 Run
10 Dislocates
5 scap activation pull-ups
10 wall squats
5 ring dips, strict
2:00 Run

then,

Primer (get your heart rate up here)

AMRAP 6min

Run 400m

30 Goblet Squats

20 Burpees to Target

Wod 1: For Time

11-9-7-5-3-1

Alternating kb Snatch 24/16

Bar Muscle Ups por Pull ups

Time Cap 15 min

Wod 2; For time 3 Rounds

50 Sit Ups

15  Cal row

July 16, 2019

Warm Up: 

400 m Run

10 Good Mornings

5 Box Jumps

10 Stiff legged deadlifts

5 Burpees

10 SDHP

25 m Inchworm

30" plank:

30" side plank/side

Strenght: Sumo Deadlift High pull new daily max ( 15 minutes)

Wod:  4 Rounds for time

400 m Run

15 Sumo deadlift High pull (50-30 kg)

 9 Burpees Box Jump Over ( 60-50 cm)

July 12, 2019

Warm up: (15mins)
2rds:
500m Run
10 Wall Balls
20 Double Unders

Strenght:  EMOM 10'

Push Press x 3 rep  (increase weight)

 Wod: AMRAP 24' Alternating

EMOM 24, alternating:
Min 1 – Row for Calories
Min 2 – Wallballs (20/14#)
Min 3 – Double-Unders
Min 4 – Rest

July 9, 2019

Warm Up

30 m  Bear Crawl

30 m Side Shuffle

30 m High Knees

30 m  high Kicks

10 light kb swings

10 hand release push ups

30 cal row

60 sec Dead Hang from Bar

2×10 Light Zercher Squat

Strength: Back squat:

Find new 1 RM Max ( 20 minuti)

Wod: For time

12-11-10-9-8-7-6-5-4-3-2

Push up x 2

Kb swing ( 24-16 kg)

Sit up x 2

July 8, 2019

Warmup

2 Round
9 Goblet Squats

12 Banded Good Mornings

15 Calories Bike
 

10 Dislocates

10 Around the world

10 Behind the neck Press

10 Push-up to down do

Strength: Snatch

set 1 : 6 rep x 3 set @ 50%

set 2: 6 rep x 3 set @ 70%

set 3 :3 rep x 3 set @ 80%

Wod::4 Round for time

10 Front squat ( 50 -30 kg)

10 Toes to bar

10 Overhead squat ( 50-30 kg)

10 Tes to bar

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