30-11-2018

FITNESS

Skill: Ring Muscle ups

WOD
Amrap 24min
4 Ring Muscle ups
8 TTB/Leg Raises
16 Wall Balls
32 DU

Tabata 8 sets
Scaled Hollow/Holoow

BURNOUT

40sec on 20sec off

EMOMx30min
1) Air Runner
2) Cal Assault Bike
3) DU/ SJR
4) Sit ups
5) Burpees
6) Rest

29-11-2018

FITNESS

Strength

3 sets of
5 Battle Rope Seated Pull Downs
12 Weighted Leg Raises
15 Weighted Prone Angels

Skill: Bear Complex

Team of 2
AMRAP 25
20 Bear complex 70/50
40 Front Rack Lunges 70/50
60 Hr Push Ups
80 Kb Swings
100 cal Air Runner
120 Sit Ups


BURNOUT

Tabata 8 sets

Row

Tabata 8 sets
DU/ SJR

Every 2min For 10min
250m Run

Rest 2min

EMOMx10min
Odd: 7 Sit ups+7 V ups+12 Hollow Rocks
Even: 16 walking lunges+ 6 burpees

28-11-2018

FITNESS

Strength

Find a Heavy Hang Squat Snatch in 15minutes

WOD
For Time
21-15-9
Cal Assault Bike(W: 18-12-6)
Hang Squat Snatches 50/30
Burpees to Target

BURNOUT

2 Rounds of

Amrap 4min
30 DU/ 60 SJR
20x10m Shuttle Run
Max Reps Burpees

Rest 1min B2N Rounds

2 Rounds of
Amrap 4min
18/15 Cal Row
30 Air Squats
Max Cal Skierg

Rest 1min B2N Rounds

2 Rounds of
Amrap 4min
20 Sumo Deadlift
30 Push ups
Max Hollow Hold

MOBILITY

stretching & smash
triceps
lats
mobility
shoulders

27-11-2018

FITNESS

Strength

4 sets of
8 ring dips weighted
12 chest supported dumbell row

skill: handstand/pike push ups

WOD
AMRAP 14
30 Air Squats
20 box jumps over
15/12 cal row
10 Handstand push ups/ Deficit Hanstand Push Ups/ Pike Push Ups

BURNOUT

Team of 2

Amrap 7min
Partner A: 150m Air Runner
Partner B: Max Sled

Rest 2min

Amrap 7min
Partner A: 12/9 Cal Assault Bike
Partner B: Max Push ups

Rest 2min

Amrap 7min
Partner A: 25 Sit ups Weighted
Partner B: Max DU/ SJR

Rest 2min

3min
Plank Hold

26-11-2018

FITNESS

Strength

Find a Heavy Clean and Jerk in 15minutes

WOD
Team of 2
For Time
16 Clean and Jerk 80/50
24 Bar Muscle ups/Banded BMU/Pull ups
32 Burpees Over The Bar
Then,
24 Clean and Jerk 70/45
32 Chest to Bar/Pull ups/Jumping Pull ups
40 Burpees Over The Bar
Then,
32 Clean and Jerk 60/40
40 TTB/Leg Raises
48 Burpees Over The Bar

BURNOUT

Emomx8min

ODD: 4 Push ups+8 Air Squats+ 10 Sit ups
EVEN: 40 DU/80 SJR

Rest 2min

Emomx8min
ODD: 12/9 Cal Skierg
EVEN: 15 KB Swings

Rest 2min

Emomx8min
ODD: 15 Wall Balls
EVEN: 10 Burpees
 

25-11-2018

FITNESS

Skill: Rope Climbs

EMOM 8min
Odd: 2/1 Rope Climbs
Even: 15 Wall Balls

Rest 2min

EMOM 8min
Odd: 15/12 Toes To Bar
Even: 16 Alternate Dumbell Snatch

Rest 2min

Amrap 8min
15 KB Swings 32/24
15 V Ups
250m Run

MOBILITY

Ankle

Thoracic

23-11-2018

FITNESS

Strength
EMOM 12
- 20'' L Sit
- 30'' hollow rocks
- 40'' Side plank
- 40'' Side plank

Skill: Burpee Over Wall

EMOM 24
- 10/8 Burpees Over Wall 1.4m/1.2m
- 15/12 Cal Row
- 15 Air Squat, 25 DU
- 12/10 Cal Ski

BURNOUT

EMOM x 30min
1) 12/9 Cal Air Runner
2) 12/9 Cal Assault Bike
3) 15 Push ups
4) 60m Sled Push
5) 50 DU/100 SJR
6) Rest

 

22-11-2018

FITNESS

WOD

Team of 2

Amrap 12min
20 Overhead Squat 60/40
30 Burpees Over Bar
40/30 Cal Air Runner

Rest 2min

Amrap 12min
20 Deadlift 100/60
30 Hand Release Push Ups
40 Pistols/ Box Pistols

Cooldown
250m Run
50 Sit Ups Weigthed

BURNOUT

Team of 2


For Time
3 Rounds of
500m Row/400m Row
500m Run Together
30 KB Thrusters
30 KB Swings
30 Sit ups
30 KB Box Step Ups

21-11-2018

FITNESS

Strength
Every 2min For 10min
5 Reps Back Squats 75%

Skill : Reverse Burpees, Clean

WOD
For Time
50/40 Cal Assault Bike
40 Box Jumps 70cm/60cm
30 Reverse Burpees Weighted 20/15
20 Back Rack Reverse Lunges 70/45
10 Clean And Jerk 70/45

BURNOUT

Amrap 30min
250m Run With Medball
15 Slamballs
15 Medball Sit ups
20 Medball Lunges
10 Push ups

MOBILITY

mobility
hips
glutes
hamstrings

20-11-2018

FITNESS

Skill: Bar Muscle ups

WOD
With A Running Clock

0-10'
15-12-9
Bar Muscle ups/Banded Bar Muscle up/ Jumping Bar Muscle Up
Cal Row
Sit ups

10'-20'
21-15-9
HSPU/ Deficit HSPU
V Ups
250m Run

* You Choose The Deficit 

BURNOUT

Team of 2


Amrap 14min
Max Distance Air Runner
Every 2min Do 10 Synchronized Burpees

Rest 2min

Amrap 14min
Max Cal Assault Bike
Every 2min Do 10 Reps Each
Jump Over The Partner in Plank Position