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
WOD
11.04.2018
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
10.04.2018
warmup
mobility
” HELEN “
3 RFT
400mt RUN or 500mt ROW
21 KTB AS 24/16
12 PULLUP
09.04.2018
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
07.04.2018
07.04.2018
warmup
WOD HERO
” THE SEVEN “
7 RFT
7 HSPU
7 THRUSTERS *60/40 **40/25
7 KTE
7 DEADLIFT *120/80 **80/50
7 BURPEES
7 KTB AS *24/16 **16/12
7 PULLUP
06.04.2018
DAY 5
06.04.2018
warmup
mobility
TEAM OF 2
amrap 20′ :
50 kcal bike
50 burpees
50 shuttle run ( 10 mt )
50 american swing ktb 24/16
SCORE IS TOTAL REPS
05.04.2018
DAY 4
05.04.2018
warmup
mobility
FOR TIME
200 mt RUN or 250 mt ROW or 20-15 Kcal BIKE
27 WALL BALL SHOT 9/6
27 BOX JUMP OVER 60/50
200 mt RUN or 250 mt ROW or 20-15 Kcal BIKE
21 WALL BALL SHOT 9/6
21 BOX JUMP OVER 60/50
200 mt RUN or 250 mt ROW or 20-15 Kcal BIKE
15 WALL BALL SHOT 9/6
15 BOX JUMP OVER 60/50
200 mt RUN or 250 mt ROW or 20-15 Kcal BIKE
9 WALL BALL SHOT 9/6
9 BOX JUMP OVER 60/50
time cap 20′
score is time
04.04.2018
DAY 3
04.04.2018
warmup
mobility
1 – Deadlift
in 12 mins
Build to a Heavy Set of 5
2 – AMRAP 12′
6 Strict Handstand Push-ups
9 Deadlifts *100/60 **70/40
30 Double Unders
03.04.2018
DAY 2
03.04.2018
warmup
mobility
AMRAP 4′ #1
27 BOX JUMP 60/50
21 TOES TO BAR
15 FRONT SQUAT *40/30 **30/20
–REST 4′–
AMRAP 4’#2
24 BOXJUMP 60/50
18 TOES TO BAR
12 FRONT SQUAT *50/35 **35/25
–REST 4′–
AMRAP 4’#3
21 BOXJUMP 60/50
15 TOES TO BAR
9 FRONT SQUAT *60/40 **40/30
31.03.2018
DAY 6
31.03.2018
warmup
mobility
Teams of 2-3
For Time:
400m med ball Run 9/6 or 800 mt row
6 Rope Climbs
20 Squat Cleans *60/40 **45/25
400m Run
9 Rope Climbs
35 Squat Cleans
400m Run
12 Rope Climbs
50 Squat Cleans