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January 29, 2020

Warm up: Dynamics & Mobiity

Strenght: Complex

Power Clen + hang  squat clean + clean  ( new daily max 20 min)

WOD: TEAM of 2

100 Power clen  ( 40-30 kg)

100 Pull Ups

100 Push ups

100 Sit up

3000 m Run or 5000 m Row

January 28, 2020

Warm up: Dynamics & Mobility

Strenght: Back squat 3 setx 20 rep @ 60%

WOD:  4 round for time

15 Power snatch  40-30 kg

30  box jump

45 d.u

January 27, 2020

Warm up : Dynamics & Mobility

Strenght: New Daily max Press (15 min)

WOD: AMRAP 20'

30 Wall ball

30 burpess

30 cal row

January 24, 2020

HERO WOD

GLEN

  • For Time

  • 30 Clean-and-Jerks (135/95 lb)

  • 1 mile Run

  • 10 Rope Climbs (15 ft)

  • 1 mile Run

  • 100 Burpees

January 23, 2020

Warm Up: Dynamics & Mobility

Strenght: Snatch Complex

7 sest @ 80% 1rm

1 snatch +  1 hang snatch + 1 Overhead squats + 1 snatch balance

Wod: Tabata

Tabata 1

One legend Burpees ( each leg for 10sec)

Box jump

Tabata 2

Jumping Lunges

Toe to Bar

Tabata 3

Ring dip

Clapping Push ups

Tabata 4

Russian Twist

Kb swing

January 22, 2020

Warm up: Dynimcs & Mobility

Strenght: Sumo Dedlift High Pull  find 1 RM ( 20 miin)

WOD: AMRAP 21'

10 Dedlift  ( 100-70 kg)

5 Bar m.u

10 cal row 

200 m run

January 21, 2020

Warm up: Dynamics & Mobility

Strenght: EMOM 12 min

min 1: Max rep strict Pull ups

min 2 : Max rep push up

min 3: Max strict HDPU

min 4 Rest

WOD: 3 round for time:

25 Cal Row

5o wall ball

75 d.u

50 sit up

January 20, 2020

Warmup

400m run
20 dislocates
5 kips
5 knee raises
500m row

30 m inchworm
10 air squats

STRENGHT:  Back squat 3  set x 10 rep @ 85% 

Wod: AMRAP 10

8 Toes to bar

8 Thrusters ( 50 -30 kg)

rest. 2

AMRAP 10

8 burpees box jump over

8 Thrusters ( 50-30 kg)

January 17, 2020

January 16, 2020

Warmup

3 rounds

500m row

5 pushup to downdog

30 m high knees

30 mside shuffle jumping jacks

20" good mornings 

6:00 warmup to opening Deadlift weight

Strenght: Deadlift

1×6@70%
1×5@80%
1×4@90%
1×1@100%+
Touch and Go

WOD:4 Rounds

20 Burpee Box Jump Overs 60-50 cm

15 Toes to Bar

12 Clean and Jerk 60/40 kg

Rest 2:00*Track time for each round

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July 8, 2020

July 8, 2020

July 7, 2020