DAY 4
18.01.2018
WARMUP
MOBILITY
1 – STRENGHT
in 12 mins find 3RM SDL
2 – team wod x 3
AMRAP 20′
7 AS KTB *32/24 **24/16
60 MT SHUTTLE RUN
10 KCAL BIKE
60 MT SHUTTLE RUN
score is total rounds full
Categoria: WOD
17.01.2018
DAY 3
17.01.2018
WARMUP
MOBILITY
ACTIVATION
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (40/30)
4 Burpee Box Jump Overs (60/50)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (50/35)
4 Burpee Box Jump Overs
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (60/40)
4 Burpee Box Jump Overs
16.01.2018
DAY 2
16.01.2018
WARMUP
MOBILITY
ACTIVATION
4 RFT
30 KCAL
15 TTB
7 PW CL & J *70/50 **50/35
TIME CAP 20′
15.01.2018
DAY 1
15.01.2018
WARMUP
MOBILITY
ACTIVATION
– STRENGHT
BACK SQUAT 3 x 5 reps
– 3 RFT
50 AIR SQUAT
35 PUSHUP HR
25 KCAL
13.01.2018
DAY 6
13.01.2018
WARMUP
MOBILITY
ACTIVATION
team WOD x 2
10 rft
10 DL *100/70 **70/50
20 BJ 60/50
40 DU
then
1600 mt run / row
or
3200 mt bike
then
100 TTB
12.01.2018
12.01.2018
WARMUP
MOBILITY
ACTIVATION
” CERBERO”
For Time:
21 – 15 – 9:
Schwinn Bike for Calories
Thrusters *40/30**30/20
15 – 12 – 9:
Row for Calories
Hang Squat Cleans
12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats
11.01.2018
DAY 4
11.01.2018
WARMUP
MOBILITY
ACTIVATION
“One-Two Punch”
Teams of 2:
AMRAP 20′
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…
Kettlebell: (24/16)
Box Jump Overs (60/50)
Wallballs (9/6)
10.01.2018
DAY 3
10.01.2018
WARMUP
ACTIVATION
“Marston”
AMRAP 20:
1 Deadlift *140/90 **100/65
10 Toes to Bar
15 Barbell Facing Burpees
09.01.2018
DAY 2
019.01.2018
WARMUP
ACTIVATION
– strenght gymnastic
find your ME strict pullups
then
every 45″ :
50% – 70% – 40% – 60% – 50% -30%
– 4 RFT
10 PUSH PRESS *50/35 **40/25
10 RING DIPS
10 SDLHP
08.01.2018
DAY 1
05.01.2018
WARMUP
MOBILTY
ACTIVATION
AMRAP 14′
50 V UP
50 DOUBLE UNDERS
50 THRUSTERS *50/35 **40/25
50 BURPEES O.T.B.