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Agoge - Athletic Club - Workouts AGOGE X

Workouts AGOGE X

AGOGE X - 05.02.2018

Details

B: WARM-UP - 500M ROW / 30 CAL. BIKE THEN 3 ROUNDS OF:

10X WALKING LUNGE STEP 10X BURPEE

C: SKILL/STRENGTH - 12 MIN. EMOM OF:

ODDS: 10X KETTLEBELL SWING (32/24 KG)

EVENS: 10X PUSH PRESS (50/30 KG)

D: WOD - 3 ROUNDS FOR TIME OF (TIME CAP. 15 MIN.):

21X HANG POWER CLEAN (40/25 KG)

21X TOES-TO-BAR

21X FRONT RACK LUNG (IN PLACE)

AGOGE X - 02.02.2018

Details

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

AGOGE X - 01.02.2018

Details

B: WARM-UP - 500M ROW THEN 3 SLOW ROUNDS OF:

15X GOBLET SQUAT

10X V-UP 3X WALL WALK

3X STRICT CHEST-TO-BAR PULL-UP WITH 10 SEC. NEGATIVE

C: STRENGTH/SKILL - 12 MIN. EMOM:

ODDS: 15/10 CALORIE AIR BIKE / ROW

EVENS: 15X WALL BALL

D: WOD - 18-15-12-9-6-3 FOR TIME (TIME CAP. 15 MIN.):

POWER SNATCH (30/20 KG)

SINGLE-LEGGED SQUAT

AGOGE X - 31.01.2018

Details

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)

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