Milimétrico

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Workout 21-01-2014

Warm up 2 rounds 10 pull ups 15 push ups 20 walking lunges 3min AMRAP Single under Workout 10x 3 position clean: mid thigh, bellow knee, ground 7min to new 5rm squat clean Wod 3min AMRAP Double unders 2min AMRAP Knee to elbow 3min amap 20m run 6 kb swing

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Workout 20-01-2014

Warm up

21-15-9-5

Push ups

Box Jump

Workout

Bench Press 

8x2 (50%) focus on speed

6x2 (80%)

3x2 (90%)

Wod

For time:

150 Wall Balls

90 Double Unders

30 Pull ups

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Workout 18-01-2014

Warm up

For time:

20m-40m-60m-80m  run

2-4-6-8 Mountain Climbers (2x count)

15x Snatch Comples: Deadlift Snatch Grip, Snatch High Pull, Power Snatch (30kg)

Workout

Full Snatch. Go for 3 sets of a Heavy 2.

Wod

5-10-20-30

Double Unders

Knees to elbow

20 Ring Dips

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Workout 17-01-2014

Warm up 2 rounds 10 walking lunges 15 kb swing 20 pvc overhead squat 25 double unders/3x singles Rest 2min 3 rounds 10 pvc good morning 10 pvc deadlift 10 abmat abs Workout 5x5 deadlift Wod 5min AMRAP 4x20m med ball carry uphill 10 air squats

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Workout 15-01-2014

Warm up 40m med ball carry 30 med ball thrusters 20 med ball back throw 10 med ball thrusters Workout Back squat 3 Rm Wod 5min AMRAP 30 over paralette jumps 20 burpees 20 over paralette jumps 10 burpees 10 over paralette jumps Rest 2min 8 min AMRAP 50-40-30-20-10 Push ups Abmat abs 70 double unders

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Workout

Warm up

21-15-9

Burpees

Pull ups

Workout

4 sets max reps

HSPU (kipping)

WOD

50-30-10

Double Unders

Back Squat (36kg)

Abmat abs (5kg)

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Workout 13-01-2014

Warm up 5 rounds 20 double unders 10 bear complex (24kg) 15 double kettlebell clean Workout 7min AMRAP 1 deadlift 2 hang clean 3 power clean 4 squat Wod 4 rounds (7min cap) 10 wall ball 20 double unders 30 squats 40 abs

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Workout 10-01-2014

Warm up 30 hand release push ups 20 air squat 10 burpees 30 power lunge 20 double under 10 pistols each leg Workout Chest to bar pull up (strict and kipping) 3x Max reps each Wod 50-40-30–20-10 Wall ball Abmat abs Rest 2 min 2x mas reps hspu

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Workout 09-01-2014

Warm up 2 rounds 10 kettlebell clean Run 100m 20 kettlebell swing Run 200m 15 toes to bar Workout Bench press 5-5-5-3-3-1-1-1 Wod 7min AMRAP 40 burpees 30 knees to elbow 20 pull ups 10 wall ball Rest 3 min Tabatha Hollow rock

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Workout 08-01-2014

Warm up 3 rounds 6 bear complex (20kg) 12 push ups Workout Front squat 5-5-5-5-5 Squat clean 3-3-3-3 Wod 3min AMRAP 10 wall ball 10 double under/30 sinales Rest 2 min 10x40m sprint uphill.

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Workout 07-01-2013

Warm-up

3 rounds

30 Push ups

50 Squats

Workout

7min practice: L-Sit to Handstand

WOD

5 rounds for time:

8 Burpee Broad Jump

20 Air Squats

25 Double Unders

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Workout 06-01-2013

Warm- up

3 rounds

10 PVC pipe Over head Squat

10 PVC pipe Good morning

rest 1 min

75 Double Unders/150 Singles

Workout

7 min AMRAP (45kg)

1 Deadlift

1 Hang Clean

1 Squat Clean

7min AMRAP

10 Push up (Diamong, Clap, HSPU vary them)

rest 4min

WOD

10 min AMRAP

3 rounds

20 Double Unders

20 Thrusters (30kg)

20 Abmat

with the remaining time

10 Double Unders

2 Burpees

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Workout 05-01-2014

Warm up:

Tabatha:

Hollow Rock

Lombar Extension

Workout:

15min AMRAP:

3 Pull-up/Ring row

2 Chest to Bar/Banded Pull up

1 Bar Muscle up/ Jumping Pull up

WOD:

4 rounds

20 Double Unders

10 Box Jumps

5 Burpees

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Workout 04-01-2013

Warm up

5x40m uphill sprint (rest 30")

10x Snatch Complex (40kg)

Snatch grip Deadlift

Snatch grip High Pull

Power Snatch

Workout

5-5-5-3-3-3-1

Squat Snatch

WOD.

10 Kettlebell Swing

20 Pull ups

30 Box Jumps

40 Double Unders/120 Single

30 Hand Release Push ups

20 Squat Jumps

10 Kettlebell Swing

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Workout 03-01-2014

Warm up

5 rounds

20 Mountain Climbers

10 Burpees

5 Chest to Bar Pull Ups

Workout

Squat  Clean 

10x2 (50%)

4x2 (70%)

2x2 (85%)

WOD

6 rounds For time:

3 Weighted Pull ups

5 Weighted Ring Dips

8 HSPU

20 Double Unders

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Workout 02-01-2014

Warm-up

4 rounds

20 Wall Ball

10 Push ups

20 Double Unders

Workout

Front Squat (no rack)

10-9-8-7(...) Increase weight every 3 sets

WOD

8min AMRAP

7 Front Squat (55kg)

5 Thrusters

3 Pistols (each leg)

-rest 4min-

5min AMRAP

30 Double Unders

10 Burpees

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Workout 30-12-2013

Warm up

3 rounds

10 Chest 2 Bar Pull ups

20 Thrusters (40kg)

Workout

20min Back Squat increasing weight until 85% is reached, keep that weight and perform as many sets as possible for the remaining time.

WOD

10min AMRAP

10 Front Rack Lunges (40kg)

8 pistols (4 each leg)

6 Burpee over bar.

-rest 5min-

10x 250m row (30"off)