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
WOD
07.12.2017
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
05.12.2017
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
04.12.2017
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
01.12.2017
DAY 5
1.12.2017
WARMUP
MOBILITY
ACTIVATION
AMRAP 30′
1K BIKE
30 AS 16/12
500 MT ROW
30 SDLHP -empty bar-
50 DU
30 PUSH PRESS -empty bar-
30.11.2017
DAY 4
30.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – gymnastic STRENGHT
emom 12′
0′ 10 rope climb on bar
1′ 15 ring dip
2′ 20 du
2 – AMRAP 7′
LADDER +2
2 SQUAT SNATCH *40/30 **30/20
2 BURPEES BJ 60/50
29.11.2017
DAY 3
29.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STRENGHT RESISTENCE
1# m.e. C2B
then
2 squat clean @50% 1RM
– REST 1′-
2# m.e. C2B
then
2 squat clean @60% 1RM
– REST 1′-
3# m.e. C2B
then
2 squat clean @70% 1RM
2 – 2 RDS
15-12-9
WB SHOT 9/6
V-UP
then 1′ max kcal ROW or BIKE
rest 4′, then repeat
score is total kcal
28.11.2017
DAY 2
28.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – A.F.A.P.
5 pw snatch @50%1rm snatch
5 cl & j
3 bar mu
– REST 1′-
3 bar mu
5 cl & j
5 pw sn
rest 2′ then repeat
2 – for time
21-15-9-15-21
THRUSTERS *rx 40/30 **sc 30/20
SDLHP 1 KTB *rx 24/16 **sc 16/12
27.11.2017
DAY 1
27.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – POWER ENDURANCE
3′ WORK – 1′ REST
#1 every 20″ 2 PW SN @50% 1RM
#2 every 20″ 3 PW SN @40% 1RM
#3 every 20″ 2 PW SN @50% 1RM
2 – 3 RFT
12 FS *rx 60/40 **sc 50/30
12 2 KTB PRESS on the floor 16/12
12 DL
TIME CAP 12 mins
24.11.2017
DAY 5
24.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STRENGHT
3 X 20 ALT BACK LUNGES in front rack pos
YOU CHOOSE WEIGHT
2 – 3 RFT
21 AS KTB 24/16
15 WB SHOT 9/6
9 SDLHP
TIME CAP 10 mins