18.08.2018
Warmup
TEAM WOD X 3
in 30 mins running clock
each team perform
2 k ROW
…into
amrap
30 burpees boxjump over 60/50
45 CLEAN THRUSTERS *40/30 **30/20
60 V-UP
75 AMERICAN SWING KTB *24/16 **16/12
Categoria: WOD
17.08.2018
17.08.2018
Warmup
Mobility
1 – Overhead Squat
in 12′ build a moderate Set of 2 ( from rack )
2 – “Nancy”
5 Roundsfor time
400 Meter Run
15 Overhead Squats *40/30 **30/20
16.08.2018
16.08.2018
Warmup
Mobility
5 Rounds For Time:
500 Meter Row
10 Squat Cleans *40/30 **30/20
16 Front Rack Reverse Lunges
24 AbMat Sit-ups
14.08.2018
14.08.2018
Warmup
Mobility
1 – AMRAP 16′ :
8 PUSHUP H.R.
10 DOUBLE DB SQUAT CLEAN & JERKS *22.5/15 **15/10
12 KCAL ROW or 20 KCAL BIKE
2 – IN 15′ ESTABLISH AN HEAVY SET OF 3 REPS
OF PUSH PRESS
13.08.2018
13.08.2018
Warmup
Mobility
CLEAN COMPLEX
in 15 mins find an heavy set of
1 PW CL + 1 HANG PW CL + 1 HANG SQUAT CLEAN
then
5 sets x 5 reps FRONT SQUAT
( take the narbell from the ground )
11.08.2018
11.08.2018
Warmup
Mobility
Teams of 3:
For Time
250 Clean and Jerks
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 Reps:
Weight 1: 25 kg
Weight 2: 30
Weight 3: 35
Weight 4: 40
Weight 5: 45
30 Minute Time Cap
10.08.2018
10.08.2018
Warmup
Mobility
AMRAP 20 mins :
20 squat jump target
20/14 Calorie
20 Kettlebell Swings *24/16 **16/12
20 Wallballs 9/6
09.08.2018
09.08.2018
Warmup
Mobility
AMRAP 15:
60 Double Unders
21/15 Burpees box jump over 60/50
15 Sumo Deadlifts *100/70 **70/50
CASH OUT
core training
08.08.2018
08.08.2018
Warmup
Mobility
“Big Clean Complex”
6 Sets of the Following Complex:
every 4′ perform
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
build an heavy set :
All 12 repetitions are meant to be performed without putting the barbell down
07.08.2018
07.08.2018
Warmup
Mobility
AMRAP 4′
27 american swing 24/16
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4′
21 american swing 24/16
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4′
15 american swing 24/16
15 Burpees
15 Pull-ups