Categoria: WOD

DAY 1

18.12.2017

WARMUP

activation

accessory

FOR TIME

5 K ROW or 10 K BIKE

DAY 5

15.12.2017

WARMUP

amrap 6′ #1
M.E. WALL BALL 9/6

REST 3′

amrap 6′ #2
M.E. BOX JUMP 60/50

REST 3′

amrap 6′ #3
M.E. GTOH 40/30

**ATHLETES B.T.D.
different way today
2 rds
2 K BIKE
1 K ROW
100 D.U

DAY 4

14.12.2017

WARMUP
MOBILITY
ACTIVATION

1 – STRENGHT
even : 1 ktc+2kte+3ttb
odd : 10 burpees JB

2 – CONDITIONING
3 RDS

20 KCAL
30 GOBLET SQUAT 24/16
40 MOUNTAIN CLIMBERS

1′ REST BTS

DAY 3

13.12.2017

WARMUP
MOBILITY
ACTIVATION

1 – STRENGHT
BENCH PRESS
10-9-8-7-6-5-4-3-2-1

betwen every set perform
30 double unders or 90 single unders

ACCESSORY
3 x 30 reps GOOD MORNINGS 15/10 plate

DAY 2

12.12.2017

WARMUP
MOBILITY
ACTIVATION

1 – STRENGHT
ZERCHER SQUAT
5 x 5

2 – 3 RFT
12 BURPEES BJO
12 ALT KTB SNATCH *rx 24/16 **sc 16/12
12 DIP
12 RING ROW

DAY 6

09.12.2017

WARMUP

TEAM WOD ( x 2 )
for time

50 HANG POWER CLEAN *rx 60/40 **sc 50/30
40 PULLUP
30 CLEAN & JERK
20 SYNCHRO BURPEES
10 OVER HEAD SQUAT
20 SYNCHRO BURPEES
30 CLEAN & JERK
40 PULLUP
50 HANG POWER CLEAN

DAY 5

08.12.2017

WARMUP

ACTIVATION

CHIPPER WOD
for time

30 BOXJUMP 60/50
30 PULLUPS
30 AS 24/16
30 SITUP
30 ALTERNATING POSTERIOR LUNGES ( 1 ktb in front rack pos )
30 PUSH PRESS 1 ktb
30 REGULAR BURPEES
30 DU

DAY 4

07.12.2017

WARMUP

MOBILITY

ACTIVATION

STRENGHT

BACK SQUAT
10-8-6-4-2

SHOULDER PRESS
10-8-6-4-2

DEADLIFT
10-8-6-4-2

DAY 2

05.12.2017

WARMUP

MOBILITY

ACTIVATION

1 – CLEAN COMPLEX
EMOM 8′
1 PW CL + 2 HPW CL + 3 FS
find your heaviest COMPLEX

2 – 7′ TIME CAP

2 RDS A.F.A.P.
12 PW CL *rx 40/30 **sc 30/20
12 BURPEES TTB
12 KCAL

then
MAX REPS THRUSTERS

DAY 1

04.12.2017

WARMUP

MOBILITY

ACTIVATION

1 – POWER ENDURANCE
3’20”
every 40″ 4 PW SN tng @40%1RM
rest 1’20”

then repeat

2 – 6′ AMRAP
20 WB SHOT 9/6
20 PUSHUP HR
20 PULLUP