Workouts AGOGE X

17/03/2017

AGOGE X - 17.03.2017

A: WARM UP - MOBILITY, THEN COACHES CHOICE
 
B: 3 SETS FOR TIME OF:
     15/12 CAL. ROW
     12X KIPPING HANDSTAND-PUSH-UPS (DEFICIT)
     1X LEGLESS ROPE CLIMB FROM L-SEATED POSITION
     REST 60 SEC.
 
C: EVERY TWO MINUTES FOR 12 MINUTES (6 SETS):
     SNATCH X 1 REP @ 90-95%
 D: FOR TIME: 
     50X DOUBLE UNDER
     25X THRUSTER (40/25 KG)
     30X BAR-FACING BURPEES OVER-THE-BAR
     25X THRUSTER
     50X DOUBLE UNDER
     
16/03/2017

AGOGE X - 16.03.2017

A: WARM UP - MOBILITY, THEN COACHES CHOICE
 
B: 20 MIN. AMRAP OF:
     8X OVERHEAD REVERSE LUNGES (50/30 KG)
     15X CHEST-TO-BAR PULL-UP
     8X OVERHEAD REVERSE LUNGES (50/30 KG)
     15 CAL. ROW
 
C: STRENGTH: DEADLIFTF (REST 2-3 MIN. BETWEEN SETS):
     SET 1: 10 REPS @ 50%
     SET 2: 10 REPS @ 60%
     SET 3: 8 REPS @ 75%
     SET 4: 6 REPS @ 85%
     SET 5: 4 REPS @ 90%
 D: 3 SETS NOT FOR TIME OF: 
     BENT-OVER ROW X 6-8 REP
     REST 60 SEC.
     WEIGHTED CHIN-UPS X 6-8 REPS
     REST 60 SEC.
     GLUTE-HAM RAISES X 6-8 REPS
14/03/2017

AGOGE X - 14.03.2017

A: WARM UP - MOBILITY, THEN COACHES CHOICE
 
B: 5 MIN. AMRAP OF:
     1X POWER CLEAN @ BW
     1X  MUSCLE-UP
     2X POWER CLEAN @ BW
     2X  MUSCLE-UP
      ....
 
C: 5 MIN. AMRAP OF:
     3X POWER SNATCH (60/40)
     6X TOES-TO-BAR
     9X BOX JUMPS
 D: 5 MIN. AMRAP OF: 
     2X THRUSTER (60/40)
     2X BURPEE OVER THE BAR
     4X THRUSTER (60/40)
     4X BURPEE OVER THE BAR
     ...
 
E: 5 MIN. AMRAP OF:
    20X KB SWING (24/16 KG)
    20X HANDRELEASE PUSH-UP
 
REST EXACTLY 5 MIN. BETWEEN EVERY 5 MIN. AMRAP!