Mese: Gennaio 2018

DAY 3

17.01.2018

WARMUP

MOBILITY

ACTIVATION

AMRAP 5:
Buy In: 100 Double Unders

12 Front Squats (40/30)
4 Burpee Box Jump Overs (60/50)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders

8 Front Squats (50/35)
4 Burpee Box Jump Overs

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders

4 Front Squats (60/40)
4 Burpee Box Jump Overs

DAY 2

16.01.2018

WARMUP

MOBILITY

ACTIVATION

4 RFT

30 KCAL
15 TTB
7 PW CL & J *70/50 **50/35

TIME CAP 20′

DAY 1

15.01.2018

WARMUP

MOBILITY

ACTIVATION

– STRENGHT
BACK SQUAT 3 x 5 reps

– 3 RFT
50 AIR SQUAT
35 PUSHUP HR
25 KCAL

DAY 6

13.01.2018

WARMUP

MOBILITY

ACTIVATION

team WOD x 2

10 rft

10 DL *100/70 **70/50
20 BJ 60/50
40 DU

then

1600 mt run / row
or
3200 mt bike

then

100 TTB

12.01.2018

WARMUP

MOBILITY

ACTIVATION

” CERBERO”

For Time: 

21 – 15 – 9:
Schwinn Bike for Calories
Thrusters *40/30**30/20

15 – 12 – 9:
Row for Calories
Hang Squat Cleans

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats

DAY 4

11.01.2018

WARMUP

MOBILITY

ACTIVATION

“One-Two Punch”

Teams of 2:

AMRAP 20′

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…

Kettlebell: (24/16)
Box Jump Overs (60/50)
Wallballs (9/6)

DAY 3

10.01.2018

WARMUP

ACTIVATION

“Marston”
AMRAP 20:
1 Deadlift *140/90 **100/65
10 Toes to Bar
15 Barbell Facing Burpees

DAY 2

019.01.2018

WARMUP

ACTIVATION

– strenght gymnastic
find your ME strict pullups

then
every 45″ :
50% – 70% – 40% – 60% – 50% -30%

– 4 RFT

10 PUSH PRESS *50/35 **40/25
10 RING DIPS
10 SDLHP

DAY 1

05.01.2018

WARMUP

MOBILTY

ACTIVATION

AMRAP 14′

50 V UP
50 DOUBLE UNDERS
50 THRUSTERS *50/35 **40/25
50 BURPEES O.T.B.

DAY 5

05.01.2018

WARMUP

MOBILTY

ACTIVATION

The Lyon

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan,
on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in
Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism,
leadership and strength of character. He was a sports standout in high school and at the Academy,
and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.