5 kierrosta

5 burpee pistejuoksu 10 m (burpee aina salin päässä)
7 käsipainovauhtipunnerrusta
9 abmat sit up

For Time. TC 4 min:
12-9-6-3
Power Clean, 43/30kg
Bar-facing Burpee

AMRAP

3 x
1 min max reps toes to bar
30 sec rest
1 min max rep pull ups
30 sec rest
1 min max DU (try)
30 sec rest

For time:
30 rounds
5 thrusters (rx 42,5/ 30 kg)
5 pull ups

Scaled version
30 rounds
5 KB thrusters (12 kg/ 8 kg)
5 ring row

Time cap 45 minute.

A
3' DU
poi

Emom 12'(2 set):
1)russian baby makers x10 rep

2) Alternating Kettlebell Goblet Cossack Squats x 12 rep
3) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (dx Arm)
4) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (sx Arm)

5) Seated Piked Double Leg Lift x 15 rep

6) 30"/40" di H. Position+plates
B

In 18' trovare 1-RM Power Clean + P. Jerk

C

C1
For time:
Run 1600mt
20 GTO 70-60-50/50-40-35kg
8 HSPU

Rest 5' poi

C2
For time:
Run 800mt
20 FS (in base al carico iniziale, scalare)
16 HSPU

Rest 5' poi

C3
For time:
Run 400mt
20 OHS (in base al carico del FS scalare)
24 HSPU

D

3 SET:
Pallof Press x 10 rep per lato (MOVIMENTO LENTO E CONTROLLATO)

Rest 30-45"
Side Plank x 45" PER LATO
Rest 30-45"
Ab-Wheel Rollout x 6 rep (MOVIMENTO LENTO E CONTROLLATO)

E

AMRAP 5' x 3
Rest 3'
20 thruster 50-40/35-25kg
20 Pistols
Max DB Box Step Overs

Friday 5th January 2018

Competitive Athlete

1 x 1000m jog, 1min rest,
2 x 500m, 1min rest between efforts,

1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts.
Total: 5600m

Competitive Athlete
1 x 1000m jog, 1min rest,
2 x 500m, 1min rest between efforts,

1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts.
Total: 5600m

Recreational Athlete
1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts,

1 x 200m jog, 1min rest,
2 x 100m, 1min rest between efforts.
Total: 4000m

Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

Workout Focus: Force recovery during the active jog recovery.

Pitempään treenanneet:

5 kierrosta

6 leukaa
8 pistoolikyykkyä
12 boxihppyä

Uudet:

5 kierrosta:

6 leukaa
8 täydellistä kyykkyä
12 boxihyppyä

Lepoja

Partner wod
10rft, alternate full rounds
250/200m row
15 thrusters 35/25kg
10 pull ups

Warm up 3 rounds:
Lunge + hip push x 5+5
Scapula push up + rotation 5+5
Hamstring strech x 10+10
Dead lift 5+5
Plank rotation 5+5

AMRAP 20 min, every 3 min 3 burpees
Lunge + squat + lunge x 5+5
Push up+shoulder tap+shoulder tap x 10
Dead lift + row x 5+5
Sit up + russian twist x 10
Running/ Skipping/Jumping Jacks x 50