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
65 notes
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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
166 notes
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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
64 notes
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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
14 notes
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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
24 notes
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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
77 notes
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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
29 notes
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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
20 notes
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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
46 notes
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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
16 notes
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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
18 notes
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Totaltraining 06-02-18
3 notes
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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
28 notes
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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
14 notes
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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
21 notes
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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
19 notes
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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
14 notes
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