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September 30, 2019

Warm Up:

3 rounds
200 m run
10 wall balls
10 push ups
10 box jumps

EMOM 10'

Even: Sit Ups

Odd: TTB

Wod:

15 cal row to start each round
10-9-8-7-6-5-4-3-2-1
Wall Ball ( 9-6 kg)
KB swing  28/16 kg
Box jump ( 6o-50 cm)
DU

30 min time cap

September 27, 2019

Warm Up:  1 km Row or 4 min Run

TABATA

Tabata 1° Push Press - Sumo Deadlift High Pull

Rest. 2 minutes

Tabata 2° Burpees - handstand Push up

Rest. 2 minutes

Tabata 3° D.u - jumping Jack

Rest. 2 minutes

Tabata 4° Power Clean-T2B

Rest. 2 minutes

Tabata 5° Deadlift- pull ups

September 24, 2019

Warm Up:

 run 4 laps inside

30 m walking lunge

30 m inchworm

30 m  bear crawl

25 Kb Deadlift

25 kb Push Press

Row 500m

Strength: Back Squat 

8:00Work up to a heavy single OVER 90%

Then,10:00

5×3 @ 90% of the above 90%

Wod: 3 Rounds

15 Bench Press 50/30

 SDHP 50 /30

4 laps heavy plate carry  (50-40kg)

Rest 2:00

September 20, 2019

September 19, 2019

Warm up: Dynamics & Mobility ( 10 mins)

Strenght: Deadlifit  Find your New Daily Max ( 20 mins)

Wod: AMRAP 20'

1 Deadlift @ 90% 1Rm

10 Toe to bar

15 Bar Facing Burpees

September 18, 2019

Warm Up: 15 minutes to complete 3 rounds:

10 Medicine Ball Clean + WallBall shot

20 Second HS hold

10 Snatches empty bar

20 Plank

10 Cal row

EMOM 10'

Hang Power snatch + squat snatch @ 80% 1Rm

Wod: For time

70 Power snatch ( 30-15 kg)

60 Wall Ball ( 9-6 kg)

50 Cal Row

40 Kip Handstand Push ups

September 17, 2019

Warm Up: 

200 meter easy run

10 push up to down dog

200 meter moderate run

30m active samson

200 meter fast run

30 m spiderman

With kb

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Warm up front squat

Strenght: Front squat

2 sets x 4 reps @70%

2 sets x 3 reps @80%

2 sets x 2 reps @ 90%

Wod: 3 Round F.T.

27 cal Row

21 Power Clean ( 60 -40 kg)

15 burpees pull ups

September 16, 2019

Warm up: Dynamics & Mobility

Handstand Push ups or Handstand Walk

15 minutes of pratic

Strenght: Jerk ( 10 min)

New daily Max

Wod : 5 rounds for time

10 Wall Ball

15 Ground to ovehead ( 50 -30 kg)

20 Cal Row

September 13, 2019

Warm Up: Dynamics & Mobility

Wod: " HOLBROOK " 

10 Round For Time

5 Thrusters  @ 50 -40kg

10 Pull Ups

100 m Run Sprint

1 Rest

September 11, 2019

Warm Up:

Dynamics & Mobility

Strenght: 

Sholder Complex: 7 sets @ 85% 1rm Press

Power Clean + Strict Press+ 3 sec Paused + Push Jerk+ Split Jerrk 3 sec Paused in the Split position.

Metcon:

30 Total Reps

Strict Weighted Chin ups ( 12-9 kg)

Wod: 12-9-6-3 for time

Ring Muscle Up (rx)  Ring Dip ( scaled)

Power Clean (70/40kg)

Later Burpees Over the bar

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