Workouts AGOGE X

16/05/2017

AGOGE X - 16.05.2017

A: MOBILITY
 
B: 4 ROUNDS OF:
     10X OVERHEAD WALKING LUNGES
     10X OVERHEAD SQUATS (EMPTY BAR)
     30 SEC. LOW PLANK HOLD
 
C: STRENGTH - SUPER SET:
     HANG SNATCH + 2 OVERHEAD SQUAT 1-1-1-1-1
     PUSH-UP ON KB OR PARALLELS 5X12
 
D: WORKOUT - FOR TIME:
     150X SINGLE UNDER
     20X BAR MUSCLE-UP / C2BPU / PU
     10X SQUAT CLEAN (50/30 KG)
     150X SINGLE UNDER
     15X BAR MUSCLE-UP / C2BPU / PU
     15X SQUAT CLEAN (50/30 KG)
     150X SINGLE UNDER
     10X BAR MUSCLE-UP / C2BPU / PU
     20X SQUAT CLEAN (50/30 KG)
     150X SINGLE UNDER
15/05/2017

AGOGE X - 15.05.2017

A: MOBILITY
 
B: 3 ROUNDS OF:
     15X GOBLET SQUAT
     30 SEC. DEADHANG
     30 SEC. HANDSTAND HOLD
 
C: STRENGTH:
     DEADLIFT 3-3-3+
 
     ACCESSORY:
     ONE LEGGED DEADLIFT 5X10
     PISTOLS 5X12
 
D: WORKOUT 2 - 12 MIN. AMRAP:
     4X HANDSTAND PUSH-UP
     4X HANG POWER CLEAN (60/40 KG)
     4X BURPEE
     4X HANDSTAND PUSH-UP
     8X HANG POWER CLEAN (60/40 KG)
     8X BURPEE
     4X HANDSTAND PUSH-UP
     12X HANG POWER CLEAN (60/40 KG)
     12X BURPEE
     ....