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June 30, 2020

Warm up: Dynamics & Moility

Strenght: Back Squat Tempo @ 80% 3 rep x 5 set 321

Wod:  3 Rounds for time

7 M.u

14 Toes to bar

21 Wall ball 

rest 4 minuti

 Wod: Amrap 9 min

30 d.u

15 burpees

June 29, 2020

Warm up: Dynamics & Mobility

Strenght: Press  news 1Rm  15 min.

Wod 1: EMOM 10min

Odd: 9 Push press ( 45 / 30 kg) @  6 ring m.u 

Even: 10 squat clean( 45/ 30 KG )  - 5 Burpess

Rest. 4 min

Wod 2 : 3 round for time

10  Thrusters ( 60-40 kg)

10 HDPU

10 Box jump over

June 27, 2020

Warm Up: Dynamisc & Mobility

Strenght: Back squat 3 reps x 5 sets @ 85% 1Rm  30 sec rest Between sets ( 15 mins)

Wod : EMOM 10'

Odd: Burpees Roll over

Even: Kb  Swing ( 24-16 kg)

Rest.3

EMOM 10'

Odd: Med Ball Clean Wall Ball

Even: Chet to bar Pull Ups

Cash Out:

100 Russian Swing

June 26, 2020

Warm Up: Dynamics & Mobility

Skill: Power Clean

June 25, 2020

Warm Up: Dynamics & Mobility

Strenght: Daily Max Sumo Deadlift High Pull

Wod: EMOM 10'

Odd:  5 Sumo Deadlift High pull ( 60% daily max) + 7 Handstand Push Ups (scaled 10 hand releaase Push Ups)

Even:    20 Kb Power Swing ( heavy) + 3 M.u ( scaled 5 C2b)

Rest. 3'

 AMRAP 15'

5 Power Snatch ( 50- 30 kg)

10 Burpees Over The bar 

20 Box jump

'

June 24, 2020

Warm up: 3 rounds

1:00 d.u

1:00 Good Mornings

10 Push Press, empty barbell

Strength: 8:00 Push Press

 1x1x1x1x1x1 Work up to 90%

Wod: AMRAP 20 min

20 Cluster( 50 -30kg)

15 Box jump over

10 chest to bar

June 23, 2020

Warm Up: Dynamics & Mobility

Strenght: Snatch Daily max

Wod: For Time

9-7-5 reps

Pull Ups

Snatch ( 50- 30kg)

then,

7-5-3

C2B

Snatch ( 60 -35kg)

Then

5-3-1

Burpees  M.U

Snatch ( 70 -40Kg)

June 22, 2020

Burpees ( competitor Inverted)

 50 Cal Row

40

Warm Up:

Dynamics & Mobility

Wod : For Time

Team of 2 - Work all together strat Where you want bat finish reps before change

180 D.u

90 Kattelbel Swing (24/16kg)

80 T2B

70 Push Ups

60

Wall Climb

But Every 2'00" perform:

3 Handstand Push ups

10m Handstand Walk ( Competitor)

June 20, 2020

Warm up: Dynamics & Mobility

Wod: EMOM every 3 min x 7 set complete

9 Thrusters ( 40- 30 kg)

12 Burpees over the bar

15 sit- up

Cash out

100 Hollow bady rocks

June 19, 2020

Warm Up: 200 Meter Run ,30 m Toy Soldiers , 30 bear crawl, 30 m Inchworms, 30 m 3 Air Squats + 1 Broad Jump , 30 m High Knees, 30 m Butt Kickers, Stretch Side Lunges 10 Second Dead Hang from PU bar

10 Scap Pull-ups

5 Kipping Swing

3 Strict Pull-ups or Ring Rows

3 Pull-ups

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Wod : Helen  3 round For time 

400 m Run 

21 Kbs wing

12 Pull Ups

Cash out:

200 sit ups

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August 6, 2020