12-12-2018

FITNESS

Strength

3 Sets Of
6 Back Squat @75-80%1RM

Half Cindy Meets Grace

For Time
1 Rounds Cindy
10 Clean and Jerk 70/45
2 Rounds Cindy
10 Clean and Jerk
3 Rounds Cindy
10 Clean and Jerk
4 Rounds Cindy


BURNOUT

TEAM OF 2

AMRAP 14
30 Ground To Overhead
20/16 Cal Ski
12 Jumps Over Partner (Each Partner)

Rest 2

AMRAP 14
80 DU
30 Synchronized Weighted Sit -Ups
20 Synchronized Reverse Burpees Weighted
10 Synchronized Push ups



MOBILITY

ankles
Overhead Squat

11-12-2018

FITNESS

3 sets of
8 weighted ring dips
5 weighted strict pull ups
30 weighted hollow rocks

EMOM 24
- 6/4 Wallwalk
- 50 DU
- 20m Dumbell Walking Lunges 25/17.5
- 15/12 Cal Row
 

BURNOUT

EMOM 8' 45on-15off

- Sled Push/Pull
- 40'' Scaled Hollow

EMOM 8' 45on-15off
- 20/15 Wallball
- 5 Battle Rope Pull Down

EMOM 8' 45on-15off
- 12/10 Cal Air Bike
- 180/150m Air Runner

10-12-2018


FITNESS

Find in 11' A Heavy Complex Of

1 Snatch Pull
1 Squat Snatch
1 Overhead Squat

TEAM OF 2
AMRAP 30
50 Overhead Squat 70/40
60 Burpee Box Jumps
70 Swings 32/24
80 Wallball
90 Cal Air Bike
100 Sit Ups

BURNOUT

TEAM OF 2

With A Running Clock
0-11
20/16 Cal Ski
40 Swings
60 Weighted Sit Ups
11-22
30/24 Cal Row
40 Air Squat
50 Sit Ups
22-33
20 Burpees
40 V Sit Ups
80 DU

08-12-2018

FITNESS

Skill: Sumo Deadlift High Pull

EMOM 30
- 15/12 Cal Air Runner
- 30m Sled 60/40
- 15 Dumbell Hang Squat Clean
- 15/10 Handstand Push Ups
- 15 Sumo Deadlift High Pull 50/30
- Rest

EMOM 4 40on-20off
- Russian Twists With A Heavy Kettlebell
- Hollow

MOBILITY

Squat therapy

Hamstrings

07-12-2018


FITNESS

Warm up : Pegboard Progressions

Skill : Pegboard

EMOM 24
- 1 Pegboard Ascent / 5 pegboard pull ups/ scaled pegboard pull ups
- 15/12 Cal Row
- 12/10 Cal Ski
- 10/8 Burpee Box Jumps Over

EMOM 4
- 45 side plank/side plank progressions

BURNOUT

EMOM 30

- 12/10 cal Air Bike
- 15/12 cal air runner
- 30m tank pull with trx
- 20 sit ups
- 20 wallball
- Rest

06-12-2018

FITNESS

Strength
3 sets of
10 Bend Over Row
8 Bench Press @70-75%1RM

skill: Hang Cluster

TEAM OF 2
AMRAP 25
20 Hang Clusters 60/40
40 Cal Air Bike
60 Toes To Bar
80 Hand Release Push Ups

BURNOUT

AMRAP 14
250m Run
16 burpees
16 ground to overhead


AMRAP 14
250/200m row
24 Lunges Bodyweight
24 DU
12 Push ups hand release



Tabata
Scaled Hollow

05-12-2018

FITNESS

Strength
3 Sets Of
8 Back Squat @70-75%1RM

SKILL : Power Snatch

wod
AMRAP 14
9 Power Snatch 60/40
15 Cal Air Runner
21 Wallball 12/9
42 DU

BURNOUT

EVERY 2 minutes for 3 rounds

- 120m sled weighted
- 350/300 metres on air runner
- 25 squat,20 V Ups,15/10 push ups
- 20 weighted reverse burpees
- 30 weighted sit ups

MOBILITY

smash
glutes&hamstrings
mobility
thoracic spine

4-12-2018


FITNESS

Strength

3 sets of
8 strict (deficit) handstand push ups
12 chest supported dumbell row
8 strict toes to bar

skill: Burpee To Bar Muscle Up


WOD
AMRAP 16
8 Burpee To Bar Muscle Up
16 V Ups
16/13 cal row
16 pistols

BURNOUT

AMRAP 22
15 Burpees
50 DU
15/12 cal Air Bike
20 Slamball


REST 2 MIN

EMOM 8
40sec Right Side Plank
40sec Left Side Plank
40sec Hollow
40sec Arch

3-12-2018

FITNESS

Warm Up: Overhead Mobility


Strength
3 Sets Of
8 Overhead Squats @70-75%1RM
8 Weighted Pull Ups (slow eccentric)

Wod
Team Of 2
With A Running Clock
0-22 '
12 Deadlift Each Partner 70/50
9 Hang Power Clean Each Partner
6 Front Squat Each Partner
6 Shoulder to Overhead Each Partner

** try to go unbroken

22-26 '
AMRAP weighted Sit Ups

BURNOUT

Team of 2

3 Rnds for time
30 Swings
30 Sit-ups (pasees with wall ball)
30 PushUps
30 lunges
250m run together

2-3 Min time-Break

TABATA 8Rnds (20 On-10 Off)
DU
1 min time-Break
Skierg
1 min time-Break
Row

01-12-2018

FITNESS

CORE STRENGTH

EMOM 9
- 20-25'' L-Sit
- 35'' Front Rack Squat Hold With Kb
- 30'35'' Hollow

AMRAP 9
12 Burpees Over Bar
9 Thrusters 40/25
9 Cal bike

REST 4

AMRAP 7
9 Burpees Over Bar
6 Thrusters 60/40
6 Cal Bike

REST 2

AMRAP 5
6 Burpees Over Bar
3 Thrusters (you choose the weight)
3 Cal Bike

MOBILITY

Hips

Wrists
Smash
Quads
Lower/upper back