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October 31, 2019

Warm Up: 10 minutes or 3 rounds

10 KB Thrusters

12 Ring Rows

200 meter run

Strenght: Thrusters ( 20 minutes New 1Rm)

Wod: 9-15-21

Strict HDPU

Thrusters (45/ 30 kg)

Burpees box jump over

October 30, 2019

Warm up: Dynamics & Mobility

Strenght: Snatch

EMOM 12'

1- 5 snatch @55%

2- 4 Snatch @ 65%

3- 3 Snatch@75%

4 - 2 Snatch @ 85%

5 - 1 Snatch @ 90%

6- Rest - ecc.

Wod. For Time 

30 Chest to Bar Pull-Ups

800 Meter Run

15 Power Snatches (50/4o kg)

 400 Meter Run

15 Power Snatches (50/40)

800 Meter Run

30 Chest to Bar Pull-Ups

October 29, 2019

Warm Up: 10 Minutes

3 Round

50 Jumping Jack

5 front squat

5 Split Jerk

Strenght: 15 minutes

Clean & Jerk new daily max

Wod:  For Time ( Time cap 30')

50 Wall Ball ( 9 /6 kg)

50 D.U

40 Box Jump

40 TTB

30 CTB

30 Burpess

20 Power Clean ( 60 /35 )

20 Push Jerk  ( 60 /35 kg)

10 Power Snatch ( 60 / 35 kg)

10 M.U

October 28, 2019

October 25, 2019

Warm up: Dynamics & Mobility

Skill : Power Clean 

October 23, 2019

Warm Up: Dynamics & Mobiity ( 10 mins)

Skill: Front Squat 

Strenght: New Daily Max Front Squat (A) ( 10 mins)

Front squat  3 Rep x 5 sets @ 80% of (a)( 10 mins)

Wod: AMRAP 5'

10 Handstand Push Ups 

6 Pistols

3 Rope Climb

Rest. 1'

AMRAP 5'

30 D.U

10 T2B

10 Jumping Lunges

Rest.1

AMRAP 5'

15 Hand Release Push Ups

10 Kipping Pull Ups

5 Wall Climbing

October 22, 2019

Warm up: 3 Rounds

21 Light KB Swings

15 Goblet Lunge Steps

9 Strict Pull Ups

Strenght: Push Jerk ( 15 min)

set 1 - 5 Rep @60%

Set 2 -3 Rep @75%

Set 3 _ 3 Rep @80%

Set 4 - 2 Rep @ 85%

Set 5 - 1 Rep @ 90%

Wod: AMRAP 15 

10 Hang Power Cleans 60/40 kg

10 Chest to Bar Pull Ups

15 Box Jump Overs 60/50 cm

October 21, 2019

October 18, 2019

Warm Up : Dynamics & Mobility

AMRAP 15'

20 Hollow Rock

20 kb sit ups

30'Kb Planck

Wod : TABATA 1

Push Ups

Jump Squats

800 m Run

 Rest.3'

TABATA 2 

Pull ups

wall ball

1000 Row

Rest.3'

TABATA 3

Kb Snatch

Kb Overhead Lunges

100 D.u

October 16, 2019

Warm Up: Dynamics & Mobillity

Strenght: Snatch

1-1-1 using heaviest weight per  set

Hang Squat Snatch  

1-1-1 using heaviest weight per  set

Complex 3 set 1-1-1 

Snatch + hang snatch

Wod: EMOM 18'

1' 10 Power Snatch ( 40 -30 kg)

2'  50 D.U

3' 5 Burpeess 

Cash Out : 

Stretching

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July 7, 2020