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December 23, 2019

December 20, 2019

Warm up: Dynamics &  Mobility

Skill: 15 minutes

Hero Wod: " DALLAS"

5 minutes of:

Burpees

Then 5 minutes of:

7 deadlift ( 70 -50 kg)

7 Box Jump ( 60-50 cm)

Then 5 minutes of:

Turkis get-ups ( 20-16 kg)

Then 5 minutes of:

Squat Snatch (35 -25 kg)

Push Ups

Then 5 minutes of:

Rowing ( calories)

December 18, 2019

Warm Up: 

500 meter row

30 m skip for distance

30 m skip for height

30 m  butt kicks

30 m  high knees

15 m spidermans

15 m duck walk

15 m  inchworm

500 meter row

Strenght: Complex 3 sets x 3 Push jerk + 1 split Jerk  @ 80% 1 Rm ( 10 mins)

Wod:

 AMRAP 5:

Buy In: 35/25 Calorie Row

Directly Into…

12 Deadlifts ( 100 -60 kg)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 25/18 Calorie Row

Directly Into…

9 Deadlifts (110/70 kg)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 18/13 Calorie Row

Directly Into…

6 Deadlifts (125/85 kg)

6 Lateral Barbell Burpees

December 17, 2019

Warm Up: 

2:00 Double-under practice

10 PVC OHS on Wall

60sec Ankle Stretch/side:

30 sec  Chest Stretch/side

5 high hang snatches

5 hang snatch

3 snatch + OHS

5 high hang power clean

5 hang power clean

3 snatch + Front Squat

Strenght: Front squat 

15 minutes to complete

2×4 rep  @ 75%

2×3 @ 85%

2×2 @ 90%

Wod: AMARAP 15'

1  Snatch (70 -40kg)

2 Overhead squat ( 70-40kg)

3 Clean & Jerk ( 70- 40 kg)

40 D.u

December 16, 2019

Warm Up: Dynamics & Mobility

Strenght: Power Clean

7 sets x 3 Reps @ 85% Rm1

Wod:  6 rounds For Time

12 Wall ball ( 9 - 6 kg)

9 Box Jump ( 60- 50 cm)

6 Power Clean ( 60 - 40 kg)

3 Bar M.u

December 13, 2019

Warm Up: Dynamics & Mobiliti ( 10 mins)

Skill: Thrusters (10 mis)

Time Cap 25'

December 11, 2019

Warm Up: Dynamics & Mobility ( 10')

Strenght: 15' New Daily Max  Split Jerk

Wod : AMRAP 9'

3 Bar M.u. 

6 Groun To Overhead ( 60-40 kg)

9 Toes To bar

Rest. 3'

Wod: 21-15-9

Sumo Deadlift High Pull ( 60-40 kg)

Burpees Pull Ups

400 m run

December 9, 2019

Warmup

2x500m row

rest 2:00 between

30 m Spiderman

30 m  walking lunge

30 m inchworm
 

30 sec squat hold

 20 sec pigeon pose /side

 10 PVC high pulls

 10 Dislocates

10 Push-up to down dog

10 behind the neck press, PVC

Strenght: Front squat Find 1RM ( 15 mn)

Wod : metcom Time 

40 Deadlift 70/50 kg

30 Front Squats 70/50 kg

20 Hang Power Cleans 60/40 kg

10 Squat Snatch 60/40 kg

December 6, 2019

WOD : HERO 31

  • AMRAP (with a Partner) in 31 minutes

  • 8 Thrusters (155/105 lb)

  • 6 Rope Climbs (15 ft)

  • 11 Box Jumps (30/24 in)

  • Partners alternate 400m sandbag run (45/25 lb)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

December 4, 2019

Warmup

2 Rounds

15 Calorie Row

20 Band Pull-Aparts

:30 Hollow rock

Strenght: Every 2 minut  for 12 '

5 Touch and go squat clean @ 70%

Wod: For time

 35-25-15-5 Burpee

8-10-12-14 Cluster ( 60 -40 kg)

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July 8, 2020

July 7, 2020