DAY 5
15.02.2019
warmup
in team of 2
for time
8 K row ( change every 500mt )
or
16 K bike ( change every 1000mt )
time cap 40′
Mese: Febbraio 2019
14.02.2019
DAY 4
14.02.2019
warmup
STRENGHT
BACK SQUAT
6/6/6/6
rest 2′ bts
Amrap 12′
10 mt front rack 2 db walking lunges *15/10 **12.5/8
7 toes to bar
10 hang power clean 2 db
7 toes to bar
13.02.2019
DAY 3
13.02.2019
warmup
for time
40-30-20-10
alternating dumbell snatch *22.5/15 **15/10
50 double unders
every 3mins eprform 12 pushup Hand release
12.02.2019
DAY 2
12.02.2019
warmup
core training
amrap 3′ #1
15/12 kcal
16 thrusters *35/25 **30/20
max kcal
– rest 3′-
amrap 3′ #2
15/12 kcal
14 thrusters *35/25 **30/20
max kcal
– rest 3′-
amrap 3′ #3
15/12 kcal
12 thrusters *35/25 **30/20
max kcal
– rest 3′-
amrap 3′ #4
15/12 kcal
10 thrusters *35/25 **30/20
max kcal
– rest 3′-
11.02.2019
DAY 1
11.02.2019
warmup
core training
amrap 14′
1,2,3,4,5,6…….
burpee pullup
8 boxjump 60/50
scaled version
burpee toes to bar or knee to chest
step up box
09.02.2019
DAY 6
09.02.2019
warmup
“DORIE” TRAINWACO MEMORIAL WOD
AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)
Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)
Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
08.02.2019
DAY 5
08.02.2019
warmup
FOR TIME
1-2-3-4-5-6-7-8-9-10
squat 2 db in front rack *22.5/15 **15/10
lateral bar burpees
time cap 10′
— REST 3′ —
in 5′ find your 1RM squat clean
07.02.2019
DAY 4
07.02.2019
warmup
ENDURANCE
for distance
bike – row – run
3 set
each set :
4 rnds 1′
45″
30″
pace fast / slow alternated
rest 5′ between sets
06.02.2019
DAY 3
06.02.2019
warmup
For time
27-21-15-12-9
SDLHP *40/30 **30/20
PUSHUP
WALL BALL SHOT 9/6
time cap 20′
05.02.2019
DAY 2
05.02.2019
warmup
amrap 8′
8 power clean *60/40 **50/30
8 toes to bar
rest 4′
amrap 8′
8 american swing *32/24 **24/16
8 box jump over 60/50