Categoria: WOD

19.04.2018

warmup

mobility

FOR TIME

10 Power Cleans *70/45 **50/30

50 Air Squats

10 Front Squats

50 Air Squats

10 Push Jerks

50 Air Squats

10 Clusters

18.04.2018

warmup

mobility

FOR TIME

1500 mt ROW
50 rope wave
100 DU
50 kcal BIKE
50 rope wave
100 DU
50 SHUTTLE RUN ( 10 mt each )

17.04.2018

warmup

mobility

1 – Squat Snatch

Build to a Heavy Single in 15 mins

2 – AMRAP 9:

2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
…
Up by (2) reps until finish

The weight on the barbell should be a weight that athletes can handle for 10+ unbroken repetitions when fresh

16.04.2018

warmup

mobility

2 Rounds For Time:

400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Russians Swings *24/16 **16/12
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts ktb *32/24 **24/16
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps 60/50

14.04.2018

warmup

mobility

0:00 – 10:00 – 2k Row or 160 Kcal Bike,then Max Clean and Jerks *60/40 **50/30
10:00 – 13:00 – Rest
13:00 – 20:00 – 1k Row or 80 Kcal Bike,then Max Power Snatch *50/30 **40/25
20:00 – 23:00 – Rest
23:00 – 27:00 – 500mt Row or 40 Kcal Bike,then Max Thrusters *40/30 **30/20

13.04.2018

warmup

mobility

activation

For Time:
1 mile Run or 2,000 Meter Row
30 Deadlifts *100/70 **70/50
50 Lateral Barbell Burpees

12.04.2018

warmup

STRONGMAN DAY

in team

amrap 25′
– sled pull 50/30
– D ball carry 50/30
– front rack double ktb carry 24/16
– farmer carry double plate 15/10
– over head lunges 1 plate 15/10

5 mins each station

11.04.2018

warmup

mobility

1 – Front Squat

Heavy Set of 5

2 –  “Rock’n Roll “

Alternating On the Minute x 14 (7 Rounds):
Odd – 10 Shuttle Run ( 10 mt each )
Even – 30 Seconds Max Medicine Ball Squat Cleans ( 9 / 6)

10.04.2018

warmup

mobility

” HELEN “

3 RFT

400mt RUN or 500mt ROW
21 KTB AS 24/16
12 PULLUP

09.04.2018

warmup

mobility

EMOM 7′

1 PW CL
1 H SQ CL
1 SPLIT JERK

find your heavy complex

” GRACE “

for time

30 CLEAN & JERK