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Agoge - Athletic Club - Workouts AGOGE X

Workouts AGOGE X

02/02/2018

AGOGE X - 02.02.2018

A: MOBILITY
 
B: WARM-UP - 500M ROW THEN 4 ROUNDS OF:
     3-5 STRICT TOES-TO-BAR
     15X KETTLEBELL SWING      15X GOBLET SQUAT
 
C: WORKOUT : SET-UP IN FRONT OF A RUNNING CLOCK FROM 0:00 - 30:00
     AND PERFORM THE FOLLOWING:
 
     ON THE 0:00 - 21-15-9:
     DUMBBELL SNATCH
     BURPEE OVER DUMBBELL (NEW STANDARD)
 
     ON THE 10:00 - 21-15-9:
     CHEST-TO-BAR PULL-UP
     OVERHEAD SQUAT (40/25 KG)
 
     ON THE 20:00 - 5 ROUNDS OF:
     15M SINGE ARM DUMBBELL OVERHEAD WALKING LUNGE
     12X BOX JUMP 
31/01/2018

AGOGE X - 31.01.2018

A: MOBILITY
 
B: WARM-UP - 500M ROW / 30 CA. BIKE, THEN 3 ROUNDS OF:
     7X DEADLIFT. 7X ELLBOW ROTATIONS, 7X HANG POWER CLEAN, 
     7X FRONT SQUAT, 7X BEHIND-TH-NECK PUSH PRESS, 7X GOOD MORNING,      7X BACK SQUAT
 
C: STRENGTH/SKILL - 12 MIN. EMOM:
     ODDS: 10X DEADLIFT (100/70 KG)
     EVENS: 12X WALKING LUNGE STEPS
 
D: WOD - 5 ROUNDS FOR TIME (15 MIN. TIME CAP):
     21X DOUBLE UNDER
     15X THRUSTER (40/25 KG)
     9X BURPEE