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
WOD
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
18.01.2018
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
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