Agenda

WOD 23/12/2016

Skill : front squat 3rm 7 rounds for time of: 5 burpees jump on plate 20kg 7 Front squat (60/40kg) 15 Kettlebell russian swings (24/16kg) 20 Double-unders

By | December 23rd, 2016|Agenda|0 Comments

WOD 22/12/2016

Strength day : ( 15 min each one ) Squat clean rm Bench press 1 rm Back squat 1 rm

By | December 22nd, 2016|Agenda|0 Comments

WOD 21/12/2016

Skill : 1 rm Push jerk ( between each set perform 30 Double unders ) Three rounds for time of: 1’30’’ : max Double unders 1’30’’ : max Push jerk (60/40kg) 1’30’’ : max Ghd sit-ups

By | December 21st, 2016|Agenda|0 Comments

WOD 20/12/2016

Skill : Hang power cleans 3rm Death by Push press emom : Min 0 : 1 hang power clean + 4 burpees Min 1 : 2 hang power cleans + 4 burpees Min 2 : 3 hang power cleans + 4 burpees Min 3 : 4 ... ...

By | December 20th, 2016|Agenda|0 Comments

WOD 18/12/2016

Skill : Bench Press + 5 strict pull ups after each set Workout of the day : 25-20-15-10-5 Pull-ups Box jumps Rest 5min 100-75-50-25 Air squat Double unders

By | December 18th, 2016|Agenda|0 Comments

WOD 17/12/2016

Skill : push jerk + split jerk Workout of the day : Every 2 minutes for as long as possible complete: From 0:00-2:00 2 Toes to bar 2 front squats (70/45kg) From 2:00-4:00 4 Toes to bar 4 front squats From 4:00-6:00 6 Toes to bar 6 front squats Continue adding 2 reps to the [...]

By | December 17th, 2016|Agenda|0 Comments

WOD 16/12/2016

Skill : Squat cleans + 2 Front squats Complete as many rounds as possible in 10 minutes of: 10 sumo deadlift high pulls (50/35kg) 10 burpees, jumping over the barbell

By | December 16th, 2016|Agenda|0 Comments

WOD 15/12/2016

Pike Hero team workout 10 rounds for time of: 10 thrusters (35/20kg) 10 strict ring dips 20 push-ups 10 strict handstand push-ups

By | December 15th, 2016|Agenda|0 Comments

WOD 14/12/2016

Skill : Kipping & butterfly’s pull ups Workout of the day : 10 rounds for time : 5 L pull-ups 15 AbMat sit-ups 30 Double unders

By | December 14th, 2016|Agenda|0 Comments

WOD 13/12/2016

Skill : Push press Workout of the day : Fight Gone Bad! 3 rounds of: Wall-ball shots (9/7kg) Sumo deadlift high pulls (35/20kg) Box jumps Push presses (35/20kg) Row (calories)

By | December 13th, 2016|Agenda|0 Comments
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