Mese: Dicembre 2018

DAY 1

31.12.2018

warmup

core training

FOR TIME
team wod x 2

200 mt med ball run 9/6
25 dead lift ( each )

200 mt med ball run 9/6
25 thrusters ( each )

200 mt med ball run 9/6
25 double kbt front squat ( each )

200 mt med ball run 9/6
25 double ktb push press ( each )

200 mt med ball run 9/6

time cap 30′

DAY 6

29.12.2018

warmup

“FAT AMY” BENCHMARK WOD

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

DAY 5

28.12.2018

warmup

COre training

FOR TIME
Team WOD x 2

5k row or 10 bike
parters alternate
A- distance
B- 20 AMERICAN SWING KTB 24/16
10 SUMO DEADLIFT HIGHPULL 40/25
5 CHEST TO BAR PULLUP

DAY 4

27.12.2018

warmup

FOR TIME

15-12-9

GTOH *50/35 **40/25
TTB

30 BURPEES

9-12-15

GTOH
TTB

time cap 18′

DAY 5

21.12.2018

warmup

chipper workout
for time

25 boxjump 60/50

50 jumping pullup

25 russian swing 2 ktb *24/16 **16/12

50 knee to elbow

25 push press 2 ktb

50 back extension

25 wall ball shot 9/6

50 burpees

then

50 double under or 150 single under

time cap 30′

DAY 4

20.12.2018

warmup

core training

“CHRISTMAS CHALLENGE”

WOD 1

buy in
20 REGULAR BURPEES
then MAX REPS WALL BALL @9/6

time cap 3′

— rest 1′ —

WOD 2

in 3′ establish your 5RM FRONT SQUAT
from the ground

— rest 1′ —

WOD 3

buy in 40 TOES TO BAR ( scaled knee to chest )
then MAX REPS PULLUP ( scaled with elstic band )

time cap 3′

DAY 3

19.12.2018

1 – 4 x 400mt run
rest 2′ bts

2 – 3 round for time
800mt run / row or 1600mt bike
15 strict press *empty bar
30 back rack alt.back step lunges* empty bar

3 – emom 10′
” death by 10″
every min 10mt shuttle run + 10

DAY 2

18.12.2018

Warmup

1 – 5 rft
5 DL *80/60 **60/40
5 HSPU

time cap 9′

2 – 5 rft
10 american swing *24*16 **16/12
10 t2b
10 db snatch alt. *22.5/15 **17.5/12.5

time cap 15′

DAY 1

17.12.2018

Warmup

1 – STRENGHT
5 X 3 from rack
rest 2′

2 – 5 round for time

12 dl *60/40 **50/35 ***40/25
12 wall ball shot 9/6
9 hang power clean
9 wall ball shot
6 shoulder to over head
6 wall ball shot

DAY 6

15.12.2018

Warmup

Team wod x 2

6 rounds for time

A 8 man maker 2 db 22.5/15 B PLANK HOL
A 20 dead lift *120/90 **100/70 B WALL SIT
A 24 1 arm db thruster *22.5/15 B SCISSOR KICK

then
500 DU or 1000 SU

time cap 30′