Mese: Gennaio 2018

DAY 2

30.01.2018

WARMUP

MOBILITY

AMRAP 3:
24 Box Jump Overs 60/50
24/16 Calorie Schwinn Bike or 18/12 Calories Row
Max Power Cleans *50/30 **30/20

rest 3 minutes

AMRAP 3:
21 Box Jump Overs 60/50
21/14 Calorie Schwinn Bike or 15/10 Calories Row
Max Power Cleans *60/35 **35/25

rest 3 minutes

AMRAP 3:
18 Box Jump Overs 60/50
18/12 Calorie Schwinn Bike or 12/9 Calories Row
Max Power Cleans *70/40 **40/30

rest 3 minutes

AMRAP 3:
15 Box Jump Overs 60/50
15/10 Calorie Schwinn Bike or 10/7 Calories Row
Max Power Cleans *75/45 **45/35

DAY 1

29.01.2018

WARMUP

MOBILITY

ACTIVATION

Overhead Squat
Heavy Single

FOR TIME

9-15-21

Chest to Bar Pull-ups
Burpees
Overhead Squats ( 40/30 )

DAY 6

27.01.2018

WARMUP

team wod x 2

FOR TIME

3K ROW or 9K BIKE

then

20 D-BALL
30 PISTOL SQUAT IN PAIRS
40 AS KTB *32/24 **24/16
50 FS *70/40 **50/30
40 SINCHRO BURPEES OTB
30 TTR
20 BACK OH LUNGES *40/25 **30/20

DAY 5

26.01.2018

WARMUP

MOBILITY

CHIPPER for time

50 WB SHOT 9/6
50 DU
40 BOXJUMP 60/50
40 TTB
30 C2B
20 CLEAN *60/40 **40/25
20 JERK
10 SNATCH
10 MU

DAY 4

25.01.2018

WARMUP

MOBILITY

1 – STRENGHT
build 15 mt walking lunges HEAVY

2 – FOR TIME

60 Kcal bike or 40 kcal row
30 mt walking lunges *24/16 **16/12
35 kcal bike or 30 kcal row
30 mt walking lunges *24/16 **16/12
20 kcal bike or 20 kcal row

DAY 3

24.01.2018

WARMUP

MOBILITY

ACTIVATION

1 – OLY LIFT
IN 12′ FIND YOUR HEAVY COMPLEX

1 hi hang pwoer clean +
1 hang power clean +
1 power clean

2 – 3 RFT
15 hang power clean *50/30 **40/20
15 lateral burpees

DAY 2

23.01.2018

WARMUP

MOBILITY

ACTIVATION

FOR TIME
21 – 15 – 9

WALL BALL SHOT 9/6
PULLUP
THRUSTERS 40/30
BOX JUMP 60/50
KTB AS 24/16

DAY 1

22.01.2018

WARMUP

MOBILITY

ACTIVATION
3 RDS
3 PW SN +
2 H PW SN +
1 OHS *

* 40% 1RM

AMRAP 15′
60 D.U.
30 KCAL
10 PW SN *50/30 **40/20

SCORE IS TOTAL FULL ROUNDS AND REPS

DAY 5

19.01.2018

WARMUP

MOBILITY

AMRAP 13′

70 ALT KTB SN *24/16 **16/12
60 WALL BALL SHOT 9/6
50 KCAL
40 HSPU

score is total reps

DAY 4

18.01.2018

WARMUP

MOBILITY

1 – STRENGHT
in 12 mins find 3RM SDL

2 – team wod x 3

AMRAP 20′

7 AS KTB *32/24 **24/16
60 MT SHUTTLE RUN
10 KCAL BIKE
60 MT SHUTTLE RUN

score is total rounds full