DAY 4
01.03.2018
warmup
mobility
LADDER CHALLENGE
amrap 20′
3 AS ktb *24/16 **16/12
3 pushup hr
3 pullup
NB each round add 3 rep
WOD
28.02.2018
DAY 3
28.02.2018
warmup
mobility
1 . in 12 ‘ build an heavy set of
1 hi hang squat snatch
1 hang squat snatch
1 squat snatch
2 . amrap 5’#1
30 shuttle run 10 mt
then
amrap
3 squat snatch *50/30 **35/20
6 lateral burpees
–rest 5′–
amrap 5’#1
30 shuttle run 10 mt
then
amrap
3 squat snatch *50/30 **35/20
6 lateral burpees
27.02.2018
DAY 2
27.02.2018
warmup
mobility
5 Rounds
1:00 Calorie Bike
1:00 Wallballs 9 / 6
1:00 Double Unders
1:00 Rest
26.02.2018
DAY 1
26.02.2018
warmup
mobility
FOR TIME
50-40-30-20-10 ABMAT SITUPS
25-20-15-10-5 DL *70/50 **50/35
after each rds 20/15 kcal
24.02.2018
DAY 6
24.02.2018
warmup
mobility
OPEN WORKOUT 18.1
AMRAP 20′
8 TTB
10 DUMBELL HANG CLEAN & JERK *22.5/15 **15/10
14 KCAL ROW
SCORE IS TOTAL REPS
23.02.2018
DAY 5
23.02.2018
warmup
mobility
5 RFT
12 DUMBELL SN. ALTERNATING *22.5/15 **15/12
8 BURPEES BJO *70/60 **60/50
FUNCTIONAL STRENGHT
2 x 4+4 1 db front rack step up
2 x 4+4 1 db sumo dl crossbody theraband
2 x 4+4 1 db front rack split bulgarian squat
22.02.2018
DAY 4
22.02.2018
warmup
mobility
amrap 20′
Even : movement A
Odd : movement B
today we have opportunity to improve our weakness
be onest , be brave !
21.02.2018
DAY 3
21.02.2018
warmup
mobility
3 RFT
500 Meter Row / 1 K Bike
12 Power Cleans *70/40 **50*30
50 Double Unders
20.02.2018
DAY 2
20.02.2018
warmup
mobility
1 – in 12′ find your heavy set of 2 PW SN
2 – FOR TIME
20 burpees boxjump over 60/50
30 PW SN *35/25 **30/20
40 OHS
50/35 KCAL
19.02.2018
DAY 1
19.02.2018
warmup
mobility
amrap 4′ #1
27/20 AS ktb *24/16 **16/12
27 PUSHUP HR
27 C2B
rest 4′
amrap 4′ #2
21/15 AS ktb *24/16 **16/12
21 PUSHUP HR
21 TTB
rest 4′
amrap 4′ #3
15/10 AS ktb *24/16 **16/12
15 PUSHUP HR
15 PULLUP