12-02-2019

FITNESS

CORE STRENGTH
3 sets of
14 Around The World / Scaled
12 Chest Supported Rows

Skill : Muscle Up
RX:Find a Complex For Max Unbroken Reps of
1 Muscle up, 1 Dip, 1 Toes To Ring

FOR TIME
50/42 cal Row
40 One Arm Dumbell Thrusters
30/24 cal Ski
20m Handstand Walk/6 WallWalk
15/10 Muscle Ups

BURNOUT

TEAMS OF 2


AMRAP 8
Bike Relay
* switch every 30''
Go For Max Calories

AMRAP 8
Partner A : 40m Heavy Sled Pull With A Battle Rope
Partner B : Air Runner

AMRAP 8
Max reps Burpees over Partner the other hold a plank
* every 2 minutes do 10 synchronised jump squats

11-02-2019

FITNESS

STRENGTH

3 Sets Of
30 Hollow Rocks Weighted
25'' L Sit
12 Double Kettlebell Deadlift

TEAM OF 2

FOR TIME
21-15-9
Squat Clean 60/40
Burpees Box Jump

42-30-18
Cal Air Runner
Wallball 12/6

84-60-32
DU
50 Hand Release Push Ups

BURNOUT

TEAMS OF 2

AMRAP 12
500/400m row
40 weighted sit ups
30 jumps to target
20 couple synchronised sit ups

AMRAP 12
400/300m ski
30 V Ups
20 box Jumps
10 synchronised Push Ups

EMOM 6
Partner A : Swings
Partner B : Plank

09-02-2019

FITNESS

STENGTH

FRONT SQUAT
1*3 @80%1rm
1*(2-3)@90%
1*1 @100%

FOR TIME
3 Rounds Of
10 Deadlift 100/70
20 Pistols
30 DU

FOR TIME
3 Rounds of
15 Overhead Squat 50/30
21 Box Jumps over
27 Sit Ups

MOBILITY

Back Squat

Front Squat

08-02-2019

FITNESS

GRIP AND CORE STRENGTH

3 Sets Of
50'' Weighted Hang From Bar
20 Heavy Box Step Ups Over
30 Hollow Rocks Weighted



2 Rounds Of

AMRAP 5
8 Chest To Bar/ Pull Ups
15/12 Cal Row
30m Walking Lunges

AMRAP 5
15 V Ups
10 Burpees To Target
10 Double Dumbbell Clean


rest 1 between sets
 

BURNOUT

AMRAP 8

10/8 cal Bike
30 DU

AMRAP 8
12/10 cal Runner
15 wallball

AMRAP 8
20 lunges
20 mountain climbers
15 sit ups holding 2 dumbells


CORE 3'
hollow with feet to the floor
when you break 20 Jumping Jacks

07-02-2019


FITNESS

PUSH - PULL STRENGTH
3 Sets of
12 Double Kettlebell Pendley Row
8 Bench Press @65-70%1RM

TEAM OF 2

FOR TIME
4 Rounds of
20 Cal Bike
30 Bench Press 3/4 Bodyweight
40 Swings

4 Rounds Of
20 Cal Air Runner
30 Handstand Push Ups
80 DU
 

BURNOUT

TEAM OF 2

PARTNER WORKOUT
AMRAP 12
20 Cal Row
20 synchronised sit ups
30 jumps over partner
40m partner carry

TEAM OF 2

AMRAP 22
60 partner squat to chest pass
50 box jumps
40 cal ski
30 burpees

06-02-2019

FITNESS

STRENGTH

3 Sets Of
8 Nordic Hamstrings Curl
12 Double Kettlebell Front Squats


With A running Clock

0-12'
FOR TIME
15 Clean and Jerk 80/50
15 Snatch 60/35

12'-22'
Fran
FOR TIME
21-15-9
Thrusters 42.5/30
Pull Ups

BURNOUT

EMOM 8

- hollow rocks
- side plank
- side plank
- squat hold

AMRAP 11
15 swings
20 weighted sit ups
20 jumps to target


AMRAP 11
20 cal row
20 down ups
15 box jumps


MOBILITY

(foam roll/smash)

IT band

lats

traps

05-02-2019


FITNESS

CORE STRENGTH

3 Sets of
8 Weighted Pull Ups
8 Turkish get ups

EVERY 2' For 30'
- 28 Wallball 12/6
- 4/2 Rope Climbs
- 22/18 Cal Row
- 10*10m Shuttle Farmers Carry 32/20
- 28 Box Jumps
 

BURNOUT

TEAMS OF 3

AMRAP 8
Sled Relay
Each Partner Covers A Distance of 40m
Every 3*40m Load 5kg.

AMRAP 8
Air Runner Relay
switch every 200m

AMRAP 8
15 air squat
10 V sit Ups
5 push ups

04-02-2019

FITNESS

STRENGTH

BACK SQUAT
1*5 @80%1rm
1*(2-3) @90%
1*1 @100%

TEAM OF 2

FOR TIME
20m Handstand Walk Each Partner/ 7 Wallwalk
40 Bar Muscle Ups/ Banded Bar Muscle Ups
60 Front Rack Lunges 60/40
80 Hang Power Clean 60/40
100 Toes To Bar

AMRAP 2
Hollow Hold/ Scaled Hollow Hold

BURNOUT

TEAM OF 2

AMRAP 14
400m ski
20 burpee and jump over partner
10 synchronised partner push ups and clap

AMRAP 14
40 m walking lunges
60 wallball
40 Ground to overhead

AMRAP 6
Row for calories

02-02-2019

FITNESS

"Strength You Have 12'

to find 3RM Front Squat

Saturday's Couplets

3 rounds of
21 Wallball
50 DU

3 rounds of
21 Swings
15/12 Cal Air bike

3 rounds of
21 Toes To bar
10 Devil Press

MOBILITY

Hamstring(smash/release)

Ankle
Rotator cuff(stability)

01-02-2019

FITNESS

STRENGTH
3 Sets of
8 Bench Press
5 Ring Pull Ups Weighted

Buy in : 250m Farmers Carry

3 Rounds Of
30 Dumbbell Snatch 25/15
20/15 Cal Row
15 Handstand Push Ups/ Defitcit Handstand Push Ups

Cash Out : 50 V Ups


BURNOUT

AMRAP 8

2,4,6,8,10...
Shuttle run
push ups
burpees

AMRAP 8
15 Swings
12 Wallball
12 Sit Ups

AMRAP 8
400m Air Runner
30 Air Squat
20 V sit Ups

Rest 2 Between Sets