17-03-2020
Weekly Special: TGU
Metcon
Metcon (Time)
For Time
5 Rounds
200m Run
6 Pull ups
6 T2B
6 Push ups
6 HSPU
200m Run
6 Pull ups
6 T2B
6 Push ups
6 HSPU
WOD WOD, 16. März 2020
16-03-2020
Weekly Special: TGU
Gymnastics
Weekly Special: TGU (Max reps)
EMOM 7
Start Position to Shoulder Roll up
EMOM 7
Turkish Sit up
Start Position to Shoulder Roll up
EMOM 7
Turkish Sit up
Metcon
Metcon (Time)
"Zero Sum"
Start with 500 Points, Race to Zero
1 KB Swing = 1 Point
1 Thruster = 2 Points
1 Burpee Pull up = 3 Points
RX: 32/24 Kg KB
40/30 Kg
TC: 20 Min
WOD WOD, 13. März 2020
13-03-2020
Weekly Special: Jerk
Weightlifting
Weekly Special: Jerk (Weight)
1 RM Clean&Jerk
TC: 15 Min
Metcon
Metcon (AMRAP – Reps)
EMOM 16
EMOM 16
Min 1: 6 Power Cleans 60/40 Kg
Min 2: 15 Plates Overhead Lunges 20/10 Kg
Min 3: 15 Plate Ground to Overhead
Min 4: Max Sit ups
Min 1: 6 Power Cleans 60/40 Kg
Min 2: 15 Plates Overhead Lunges 20/10 Kg
Min 3: 15 Plate Ground to Overhead
Min 4: Max Sit ups
WOD WOD, 12. März 2020
12-03-2020
Weekly Special: Jerk
Weightlifting
Weekly Special: Jerk (Weight)
Push&Jerk Complex
EMOM 12
Min: 1-3 3 Push Press+ 3 Push Jerk @50%
Min: 4-7 2 Push Press+ 2 Push Jerk @60%
Min: 8-11 1 Push Press+ 1 Push Jerk @70%
EMOM 12
Min: 1-3 3 Push Press+ 3 Push Jerk @50%
Min: 4-7 2 Push Press+ 2 Push Jerk @60%
Min: 8-11 1 Push Press+ 1 Push Jerk @70%
Metcon
Metcon (Time)
For Time
1000m Row
Rest 5 Min
70 Burpees
50 Burpees / Intermediate
30 Burpees / Beginner
Rest 5 Min
3000m Bike
WOD WOD, 11. März 2020
11-03-2020
Weekly Special: Jerk
Weightlifting
Weekly Special: Jerk (Weight)
Jerk Complex
4×3 Behind the Neck Split Jerks
4×3 Split Jerk
4×3 Behind the Neck Split Jerks
4×3 Split Jerk
TC: 15 Min
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
AMRAP 15
Buy in: 50 Push ups+ 50 Air Squats
Buy in: 50 Push ups+ 50 Air Squats
Then:
5 StO
15 Box jumps
25 DU / 50 SU
RX: 40/30 Kg
WOD WOD, 10. März 2020
10-30-2020
Metcon
Metcon (Time)
For Time
3 Rounds
20 DB Lunges
20 DB Floor Press
20 DB Goblet Squats
20 DB Lunges
20 DB Floor Press
20 DB Goblet Squats
RX: 1x 22,5/15 Kg
WOD WOD, 9. März 2020
09-03-2020
Weekly Special: Jerk
Weightlifting
Weekly Special: Jerk (Weight)
Push&Jerk Complex
EMOM 12
Odd: 1 Strict Press+ 3 Push Press
Even: 1 Strict Press+ 3 Push Jerk
EMOM 12
Odd: 1 Strict Press+ 3 Push Press
Even: 1 Strict Press+ 3 Push Jerk
Metcon
Metcon (Time)
For Time
2-4-6-8-10
Hang Power Clean
Push Jerk
2-4-6-8-10
KB Andy Complex
T2B
Hang Power Clean
Push Jerk
2-4-6-8-10
KB Andy Complex
T2B
RX: 60/40 Kg
24/12 Kg
TC: 20 Min
WOD WOD, 6. März 2020
06-03-2020
Weekly Special: Speed/Explosive
Gymnastics
Weekly Special: Speed /Explosiv (Max reps)
3×5
Kneeling Landmine Rotation
Bulgarien Split Jumps
Plyo Pull ups
Kneeling Landmine Rotation
Bulgarien Split Jumps
Plyo Pull ups
Metcon
Metcon (Time)
Teams of 2
Buy in 100 Jumping Lunges
3 Rounds of
20 Onearm Snatches
12 Hand release back clap Push ups
20 KB Swings
12 Jumping Wallballs
Cash out 100 Mountain Climbers
TC:20 Min
RX: 22,5/15 Kg
32/24 Kg
9/6 Kg
WOD WOD, 5. März 2020
05-03-2020
Weekly Special: Speed/Explosive
Gymnastics
Weekly Special: Speed /Explosiv (Max reps)
3×5
Side Squat Landmine Rotation
Seated Box jumps
Power Plank
Side Squat Landmine Rotation
Seated Box jumps
Power Plank
Metcon
Metcon (Time)
For Time
3 Rounds of
8 T2B
16 Sit ups
8 T2B
16 Sit ups
3 Rounds od
8 Pull ups
16 KB SDHP 32/24 Kg
3 Rounds of
8 Box jumps
16 Wallballs 9/6 Kg
3 Rounds of
8 HSPU
16 Burpees
TC: 20 Min
WOD WOD, 4. März 2020
04-03-2020
Weekly Special: Speed/Explosive
Gymnastics
Weekly Special: Speed /Explosiv (Max reps)
3×5
Plyo Pullup
Landmine Power Jerk
LESS Jump
Plyo Pullup
Landmine Power Jerk
LESS Jump
Metcon
Metcon (Time)
"Down up"
12-9-6-9-12
Deadlift 100/70 Kg
Barfacing Burpees
Deadlift 100/70 Kg
Barfacing Burpees
