total _training

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[capolineatotaltraining]

TOTAL_TRAINING 32/’18 - 20/03/2018

Skill 10’ Practice handstand walking

Strength Shoulder press 5x5

Wod 10’ EMOM A - 5 hang squat snatch B - 10/15 box jump 5’ rest 10’ EMOM A - 8/10 burpees B - 10/15 T2B

[capolineatotaltraining]

TOTAL_TRAINING 30/’18 - 15/03/2018

Warm up Turkish get up

Strength Deadlift 5 x 5

Wod 21-18-15-12-9-6-3 wall  ball ASK burpees

[capolineatotaltraining]

TOTAL_TRAINING 29/’18 - 13/03/2018

Open 18.3

2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups

Time cap: 14 minutes

[capolineatotaltraining]

TOTAL_TRAINING 28/’18 - 11/03/2018

Team of two 100 air squat synchro 80 push up hand release synchro 60 C2B 40 BB hang clean & press (50/35kg) 20 wall climb 40 BB hang clean & press (50/35kg) 60 C2B 80 push up hand release synchro 100 air squat synchro

[capolineatotaltraining]

TOTAL_TRAINING 28/’18 - 08/03/2018

Warm up & skill Mobility and coaching - snatch

Strength Strict pull up: 5 x max

Wod 5 squat snatch 10 T2B 15’ AMRAP

[capolineatotaltraining]

TOTAL_TRAINING 27/’18 - 06/03/2018

Warm up Mobility and coaching

Wod 18.2 open 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Women use 35-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 and 18.2a

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TOTAL_TRAINING 25/’18 - 01/03/2018

Warm up core training 30”+30” side plank 1’ sit up 1’ plank 1’ rest 3 RFT

Strength Front rack lunges: 5 x 10

Wod 3’ AMRAP 12 deadlift 6 hang power clean 3 push & jerk 3’ rest 4 RFT

[capolineatotaltraining]

TOTAL_TRAINING 21/’18 - 20/02/2018

Core training Hip extension 5 x 15

Strength Deadlift 5 x 5

Wod 10 alternate DB step up 10 ring dip 100 DU 5 RFT

[capolineatotaltraining]

TOTAL_TRAINING 20/’18 - 18/02/2018

Team of two A - 16’ AMRAP 30 power clean 20 push & jerk 10 clean & jerk 4’ rest B - 16’ AMRAP - 1’ ON 1’ OFF 10 front squat 10 T2B 4’ rest C - 16’ AMRAP 20 synchro alternate lunge 20 synchro push up 20 synchro sit up

[capolineatotaltraining]

TOTAL_TRAINING 18/’18 - 13/02/2018

Warm up Tabata (4’+4’) A Double under B sit up C Overhead squat D russian twist

Strength Overhead squat 5x5

Wod 5 squat  snatch 5 MU/10 C2B 25 Push up hand release 5 RFT

[capolineatotaltraining]

TOTAL_TRAINING 16/’18 - 08/02/2018

Warm up 40” ON 20” OFF Air squat burpees power wheel 3 RFT

Strength DB shoulder press 5x6

Wod 5 front squat 10 handstand push up 15 T2B 15’ AMRAP

[capolineatotaltraining]

Totaltraining 06-02-18

[capolineatotaltraining]

TOTAL_TRAINING 13/’18 - 01/02/2018

Warm up 10 multijump 15 V-sit up 20 push up 4 RFT

Strength 1 squat clean 1 hang squat clean 1 split & jerk 10’ EMOM

Wod - 18.0 21-15-9 DB snatch Burpees OTD

[capolineatotaltraining]

TOTAL_TRAINING 12/’18 - 30/01/2018

Skill 30” ON 30” OFF Duble unders 5 RFT

Strength Squat snatch - 3 x 5 - 2 x 3

Wod 25-20-15-10-5 ASK BJ over T2B

[capolineatotaltraining]

TOTAL_TRAINING 10/’18 - 25/01/2018

Skill 15’ Practice handstand walking

Stretngth Front squat 5 x 5

Wod 14.2 open Every 3 minutes for as long as possible: From 0-3 minutes: 2 rounds of 10 overhead squats and 10 chest-to-bar- pull-ups From 3-6 minutes: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups From 6-9 minutes: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups From 9-12 minutes: 2 rounds of 16 overhead squats and 16 chest-to-bar- pull-ups

[capolineatotaltraining]

TOTAL_TRAINING 09/'18 - 23/01/18 Skill Kipping Ring/bar muscle up Strength Deadlift 3x5 - 3x3 Wod 6 power clean 12 wall ball 18 sit up with plate 6 RFT PHOTO BY @crossfit-girls

[capolineatotaltraining]

TOTAL_TRAINING 08/’18 - 20/01/2018

Skill 5’ Double unders 5’  rope climbe 5’ muscle up

Wod 10>1 power snatch 20>2 T2B 30>3 goblet squat