DAY 4
01.02.2018
WARMUP
MOBILITY
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning
1 Minute Bike Calories
500 Meter Row
Categoria: WOD
30.01.2018
DAY 2
30.01.2018
WARMUP
MOBILITY
AMRAP 3:
24 Box Jump Overs 60/50
24/16 Calorie Schwinn Bike or 18/12 Calories Row
Max Power Cleans *50/30 **30/20
rest 3 minutes
AMRAP 3:
21 Box Jump Overs 60/50
21/14 Calorie Schwinn Bike or 15/10 Calories Row
Max Power Cleans *60/35 **35/25
rest 3 minutes
AMRAP 3:
18 Box Jump Overs 60/50
18/12 Calorie Schwinn Bike or 12/9 Calories Row
Max Power Cleans *70/40 **40/30
rest 3 minutes
AMRAP 3:
15 Box Jump Overs 60/50
15/10 Calorie Schwinn Bike or 10/7 Calories Row
Max Power Cleans *75/45 **45/35
29.01.2018
DAY 1
29.01.2018
WARMUP
MOBILITY
ACTIVATION
Overhead Squat
Heavy Single
FOR TIME
9-15-21
Chest to Bar Pull-ups
Burpees
Overhead Squats ( 40/30 )
27.01.2018
DAY 6
27.01.2018
WARMUP
team wod x 2
FOR TIME
3K ROW or 9K BIKE
then
20 D-BALL
30 PISTOL SQUAT IN PAIRS
40 AS KTB *32/24 **24/16
50 FS *70/40 **50/30
40 SINCHRO BURPEES OTB
30 TTR
20 BACK OH LUNGES *40/25 **30/20
26.01.2018
DAY 5
26.01.2018
WARMUP
MOBILITY
CHIPPER for time
50 WB SHOT 9/6
50 DU
40 BOXJUMP 60/50
40 TTB
30 C2B
20 CLEAN *60/40 **40/25
20 JERK
10 SNATCH
10 MU
25.01.2018
DAY 4
25.01.2018
WARMUP
MOBILITY
1 – STRENGHT
build 15 mt walking lunges HEAVY
2 – FOR TIME
60 Kcal bike or 40 kcal row
30 mt walking lunges *24/16 **16/12
35 kcal bike or 30 kcal row
30 mt walking lunges *24/16 **16/12
20 kcal bike or 20 kcal row
24.01.2018
DAY 3
24.01.2018
WARMUP
MOBILITY
ACTIVATION
1 – OLY LIFT
IN 12′ FIND YOUR HEAVY COMPLEX
1 hi hang pwoer clean +
1 hang power clean +
1 power clean
2 – 3 RFT
15 hang power clean *50/30 **40/20
15 lateral burpees
23.01.2018
DAY 2
23.01.2018
WARMUP
MOBILITY
ACTIVATION
FOR TIME
21 – 15 – 9
WALL BALL SHOT 9/6
PULLUP
THRUSTERS 40/30
BOX JUMP 60/50
KTB AS 24/16
22.01.2018
DAY 1
22.01.2018
WARMUP
MOBILITY
ACTIVATION
3 RDS
3 PW SN +
2 H PW SN +
1 OHS *
* 40% 1RM
AMRAP 15′
60 D.U.
30 KCAL
10 PW SN *50/30 **40/20
SCORE IS TOTAL FULL ROUNDS AND REPS
19.01.2018
DAY 5
19.01.2018
WARMUP
MOBILITY
AMRAP 13′
70 ALT KTB SN *24/16 **16/12
60 WALL BALL SHOT 9/6
50 KCAL
40 HSPU
score is total reps