#totaltraining

[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

[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 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 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 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 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 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 130/’17 - 12/11/2017

Team of two 2000m run then 20 front squat 20 sit up synchro 20 box jump 20 push up synchro 20 ASK 5 RFTPhoto by @crossfitbullterriers