Mese: Agosto 2018

23.08.2018
warmup
mobility
1- in 12 mins
Front Squat
build heavy set of 3

2 – For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

22.08.2018

Warmup

mobility

amrap 18′

18 american swing ktb *24/16 **16/12
15 wall ball shots 9/6
12 alternating dumbell snatch *22.5/15 **15/10
9 toes to bar

21.08.2018

Warmup

mobility

For Time
” the pyramid “

12 – 24 – 36 – 24 – 12

pistol squat
walking lunges 2 dumbells
box jump 60/50

20.08.2018

Warmup

mobility

AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks *60/40 **40/20

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks *70/45 **45/25

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks *80/50 **50/30

18.08.2018

Warmup

TEAM WOD X 3

in 30 mins running clock
each team perform

2 k ROW

…into

amrap

30 burpees boxjump over 60/50
45 CLEAN THRUSTERS *40/30 **30/20
60 V-UP
75 AMERICAN SWING KTB *24/16 **16/12

17.08.2018

Warmup

Mobility

1 – Overhead Squat
in 12′ build a moderate Set of 2 ( from rack )

2 – “Nancy”

5 Roundsfor time
400 Meter Run
15 Overhead Squats *40/30 **30/20

16.08.2018

Warmup

Mobility

5 Rounds For Time:

500 Meter Row
10 Squat Cleans *40/30 **30/20
16 Front Rack Reverse Lunges
24 AbMat Sit-ups

14.08.2018

Warmup

Mobility

1 – AMRAP 16′ :

8 PUSHUP H.R.
10 DOUBLE DB SQUAT CLEAN & JERKS *22.5/15 **15/10
12 KCAL ROW or 20 KCAL BIKE

2 – IN 15′ ESTABLISH AN HEAVY SET OF 3 REPS

OF PUSH PRESS

13.08.2018

Warmup

Mobility

CLEAN COMPLEX
in 15 mins find an heavy set of
1 PW CL + 1 HANG PW CL + 1 HANG SQUAT CLEAN

then

5 sets x 5 reps FRONT SQUAT
( take the narbell from the ground )

11.08.2018

Warmup

Mobility

Teams of 3:

For Time
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 25 kg
Weight 2: 30
Weight 3: 35
Weight 4: 40
Weight 5: 45

30 Minute Time Cap