DAY 4
24.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – clean jerk COMPLEX
EMOM 8′
1 PW CL + 1 HSQCL + 1 FS + 1 JERK
find your heavy complex
2 – 3 rds
20 kcal
20 alt ktb snatch
20 bj over
work 3′ – rest 1′
WOD
22.11.2017
DAY 3
22.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – power strenght
10 x 1 FRONT SQUAT
fast lift as you can
2 – 3 rft
12 DL *rx 60/40 **sc 50/30
9 HPWCL
6 STOH
21.11.2017
DAY 2
21.11.2017
WARMUP
MOBILITY
ACTIVATION
3 ROUNDS FOR TIME ” GARRETT’
75 AIR SQUAT
25 RING HSPU
25 L-PULLUP
20.11.2017
DAY 1
20.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STRENGHT ENDURANCE 12′
POWER SNATCH
0′-3′ every 20″ 3 reps @40%
3′-6′ every 30″ 2 reps @50%
6′-9′ every 20″ 3 reps @40%
9′-12′ every 30″ 2 reps @50%
2 – FOR TIME
15-12-9
THRUSTERS *30/20
BURPEES OTB
time cap 10′
18.11.2017
DAY 6
18.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STRENGHT
10 RDS
10″ HOLD ON THE BAR IN TOP POSITION
30″ REST
2 – AMRAP 7′
10 KTC
10 HANG SQUAT CLEAN 40/25
HOLD IN BOTTOM SQUAT + 1 PLATE IN FRONT RAISE THE SAME TIME
17.11.2017
DAY 5
17.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STRENGHT ENDURANCE
STRICT PRESS + PUSH PRESS
E2MOM 8′
1 + 4
2 + 3
3 + 2
4 + 1
PUSH PRESS 5 x 5 @ 75% 1RM
2 – 3 RFT
10 SDL
10 ALT BACK LUNGES ( barbell in front rack position )
10 GOOD MORNINGS
YOU CHOOSE WHEIGHT
16.11.2017
DAY 4
16.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – emom 8′
even : 20 TTB
odd : 20 ALTERNATING PISTOL SQUAT
2 – amrap 12′
5 HSPU
5 C2B
50 DU
SCORE IS TOTAL REPS
15.11.2017
DAY 3
15.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STRENGHT
4 X 4 DL @75% 1RM 3′ BTS
2 – work capacity
3 RFT
14 BURPEES BJ OVER 60/50
7 PW CL *rx 60/40 **sc 50/35
rest 5′
3 RFT
14 BURPEES BJ OVER
7 STOH *rx 60/40 **sc 50/35
14.11.2017
DAY 2
14.11.2017
WARMUP
MOBILITY
ACTIVATION
FOR TIME
42 – 30 – 18
wall ball shot 9/6
med ball situp 9/6
american swing *24/16 **16/12
13.11.2017
DAY 1
13.11.2017
WARMUP
MOBILITY
1 – CORE
3 x 25 HIP BRIDGE
3 x 15 PIKE TRX
2 – AMRAP 20′
M.E. SINGLE RING ROW ub
every stop you need perform
800 mt ROW/RUN or 1600 mt bike or 100 DU
30 PUSHUP HR
score is total reps RING ROW