DAY 4
02.01.2019
warmup
tecnica weight lifting
E2MOM x 5 set
3 hang squat clean
build an heavy set
5 RFT
5 hang power clean *60/40 **50/30
7 toes to bar
9 lateral bar burpees
time cap 17′
Categoria: WOD
02.01.2019
DAY 3
02.01.2019
warmup
core training
10 rounds for time
1 snatch *50/35 **40/25
2 clean & jerk
30 double under
time cap 20′
31.12.2018
DAY 1
31.12.2018
warmup
core training
FOR TIME
team wod x 2
200 mt med ball run 9/6
25 dead lift ( each )
200 mt med ball run 9/6
25 thrusters ( each )
200 mt med ball run 9/6
25 double kbt front squat ( each )
200 mt med ball run 9/6
25 double ktb push press ( each )
200 mt med ball run 9/6
time cap 30′
29.12.2018
DAY 6
29.12.2018
warmup
“FAT AMY” BENCHMARK WOD
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
28.12.2018
DAY 5
28.12.2018
warmup
COre training
FOR TIME
Team WOD x 2
5k row or 10 bike
parters alternate
A- distance
B- 20 AMERICAN SWING KTB 24/16
10 SUMO DEADLIFT HIGHPULL 40/25
5 CHEST TO BAR PULLUP
27.12.2018
DAY 4
27.12.2018
warmup
FOR TIME
15-12-9
GTOH *50/35 **40/25
TTB
30 BURPEES
9-12-15
GTOH
TTB
time cap 18′
21.12.2018
DAY 5
21.12.2018
warmup
chipper workout
for time
25 boxjump 60/50
50 jumping pullup
25 russian swing 2 ktb *24/16 **16/12
50 knee to elbow
25 push press 2 ktb
50 back extension
25 wall ball shot 9/6
50 burpees
then
50 double under or 150 single under
time cap 30′
20.12.2018
DAY 4
20.12.2018
warmup
core training
“CHRISTMAS CHALLENGE”
WOD 1
buy in
20 REGULAR BURPEES
then MAX REPS WALL BALL @9/6
time cap 3′
— rest 1′ —
WOD 2
in 3′ establish your 5RM FRONT SQUAT
from the ground
— rest 1′ —
WOD 3
buy in 40 TOES TO BAR ( scaled knee to chest )
then MAX REPS PULLUP ( scaled with elstic band )
time cap 3′
19.12.2018
DAY 3
19.12.2018
1 – 4 x 400mt run
rest 2′ bts
2 – 3 round for time
800mt run / row or 1600mt bike
15 strict press *empty bar
30 back rack alt.back step lunges* empty bar
3 – emom 10′
” death by 10″
every min 10mt shuttle run + 10
18.12.2018
DAY 2
18.12.2018
Warmup
1 – 5 rft
5 DL *80/60 **60/40
5 HSPU
time cap 9′
2 – 5 rft
10 american swing *24*16 **16/12
10 t2b
10 db snatch alt. *22.5/15 **17.5/12.5
time cap 15′