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December 23, 2019

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 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 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)

December 3, 2019

Warmup

2 rounds; PVC, Empty Bar

5 burpees, no push-up

10 walking lunges

15 push press

3:00 on AAB or Rowe

Strenght; Press  3 rep x 5 set @ 85%

Wod: AMRAP 2' x 4 sets

15 HDSP

8 Deadlift (120 / 90 ) 

Max Rep Double Unders in remaining time

rest: 2'

AMRAP 2 x 4sets

15 Push up

8 Power Clean ( 60 -40 kg)

Max Rep Burpess in remaing time

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