DAY 1
26.03.2018
warmup
mobility
CORE TRAINING
3 x 15 TRX PIKE
4 ROUNDS
2 TIRE FLIP or 4 D BALL FLIP
20 MT FARMER WALK 2 KTB 32/24
AMRAP 9′
3 AS KTB *24/16 **16/12
3 GOBLET SQUAT
3 REGULAR BURPEES
6
6
6
9
9
9
…..
Categoria: WOD
24.03.2018
24.03.2018
warmup
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
22.03.2018
DAY 4
22.03.2018
warmup
mobility
Teams of 3
AMRAP 25′:
3,000/2,400 Meter Row
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters *40/30 **30/20
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters
21.03.2018
DAY 3
21.03.2018
warmup
mobility
AMRAP 16′
18 WALL BALL SHOTS @9/6
15 SDLHP *40/30 **30/20
12 BOX JUMP OVER 60/50
9 C2B
20.03.2018
DAY 2
20.03.2018
warmup
mobility
4 rds
every 4 mins
18 / 14 kcal
15 front squat *40/30 **30/20
12 shuttle run
19.03.2018
DAY 1
19.03.2018
warmup
mobility
1 – oly lift HANG POWER CLEAN
5-4-3-2-1
climb wheght
2 – amrap 10′
10 HPWCL *60/40 **50/30
20 ABMAT SITUP
40 DU
SCORE is rounds + reps
17.03.2018
DAY 6
17.03.2018
warmup
mobility
“18.4 open workout”
For Time:
21 Deadlifts (225/155)
21 Handstand Push-ups
15 Deadlifts (225/155)
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk
Time Cap: 9 Minutes
16.03.2018
DAY 5
16.03.2018
warmup
mobility
FOR TIME
21-18-15-12-9-6-3
BURPEES & AS ktb *24/16 **16/12
TTB
TIME CAP 25′
15.03.2018
DAY 4
15.03.2018
warmup
mobility
4 RDS
AMRAP 2′
15 STOH *40/30 **30/20
12 LATERAL BAR BURPEES
9 SDLHP *40/30 **30/20
6 LATERAL BAR BURPEES
3 WALL BALL SHOT
REST 2’BTS
14.03.2018
DAY 3
14.03.2018
warmup
mobility
“Humble Pi”
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Schwinn Bike
2nd: 7 Deadlifts *100/60 **60/40 + 7 Handstand Push-ups
3rd: 15/12 Calorie Row
4th: 10 Chest to Bar Pull-Ups