27-07-2018

FITNESS

Skill: Rope Climbs


WOD
Amrap 13min
1 Rope Climbs
250m Run
15 KB Swings 24/16
20 Goblet Squats

Rest 2min

Amrap 13min
20 Sit ups
20 DU/40 SJR
20 Push ups
20/15 Cal Row

BURNOUT

Every 5min For 30min

200m Run on Air Runner
40 DU/80 SJR
20 Lunges
10 Push ups
10 Sit ups

26-07-2018

FITNESS

WOD

Team of 2
For Time
70/50 Cal Assault Bike
50 Bench Press 40/25
25 Synchronized Burpees
70/50 Cal Assault Bike
50 Bench Press 60/40
25 Synchronized Burpees
70/50 Cal Assault Bike
50 Bench Press 80/50
25 Synchronized Burpees

BURNOUT

Team of 2

For Time
70-50-30-10
Cal Row
Cal Skierg
*After Each Round 250m Run
Together

25-07-2018

FITNESS



Strength
Emomx8min
1 Hang Power Clean+ 1 Squat Clean
*Build Weight

WOD
Amrap 20min
5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Shoulder To Overhead
5 Back Squat

Men use 50kg
Women use 35kg

BURNOUT

Every 3min For 30min

250m Row/200m Row
15 Wall Balls
15 Sit ups

MOBILITY

Front Squat

Ankle
Hips
Thoracic
Shoulders

24-07-2018

FITNESS

Skill: HS Hold/ HSPU


EMOM x 25min
1) 12/9 Cal Skierg
2) 15 Box Jumps 60cm/50cm
3) 15/12 Cal Row
4) 40 DU/80 SJR
5) 10-15 Ring Dips/Dips

BURNOUT

Team of 2


Amrap 30min
Ladder
10,20,30,40 . . . Etc
Cal Air Runner
KB Swings
Box Jumps
Push ups
 

23-07-2018

FITNESS

Team of 2


WOD
Amrap 12min
24 Burpees
18 TTB/Leg Raises
12 Bar Muscle ups/Pull ups

Rest 2min

Amrap 12min
24 Hand Release Push ups
18 Front Squat 70/45
12 Clean and Jerk 70/45

Cooldown
50 Sit ups
1min Hollow Hold
1min Arch Hold
1min Plank

BURNOUT

Every 2min For 10min

250m Run

Rest 2min

Every 2min For 10min
12/8 Cal Row
12 Squat Jumps

Rest 2min

Every 2min For 10min
10 Burpees
20 DU/40 SJR

21-07-2018

FITNESS

Strength

Find a Heavy Squat Clean in 12minutes

WOD
For Time
10 Power Snaches 40/25
50 Wall Balls 9/6
10 Clean and Jerks 40/25

Then,
10 Power Snatches 50/30
50 Wall Balls 9/6
10 Clean and Jerks 50/30

Then,
10 Power Snatches 60/40
50 Wall Balls 9/6
10 Clean and Jerks 60/40

MOBILITY

Smash

Quads
Hamstrings
Stretching
Squat Therapy

20-07-2018

FITNESS

Skill: Rope Climbs


WOD
Amrap 11min
1 Rope Climb
10 Sit ups
30 DU/60 SJR

Rest 2min

Amrap 11min
10 KB Swngs 24/16
15 Hand Release Push ups
14/10 Cal Row

BURNOUT

Every 5min For 30min

250m Run
20 Squats
15 Push ups
10 Burpees
10 Sit ups

19-07-2018

FITNESS

Team of 2

WOD#1
''Rowing Nancy''
5 Rounds of
600m Row
30 DB/KB One Arm Overhead Squat 25-20/15-12,5

Then,

WOD#2
10 Rounds of
12 Burpees
6 Ring Muscle ups/12 Ring Pull ups

Then,

WOD#3
60 One Arm DB Hang Clean and Jerk 25-20/15-12,5

BURNOUT

Team of 2

For Time
1000m Run on Air Runner
1000m Bike
Each 100 DU/200 SJR
800m Run
800m Bike
Each 80 DU/160 SJR
600m Run
600m Bike
Each 60 DU/120 SJR
400m Run
400m Bike
Each 40 DU/80 SJR
200m Run
200m Bike
Each 20 DU/40 SJR

18-07-2018

FITNESS

Strength

Find a Heavy Front Squat in 12minutes

WOD
For Time
30 Clean and Jerk 80-60/50/40
50 Lateral Burpees Over The Bar

BURNOUT

Amrap 30min

250m Run WIth Medball
20 Wall Balls
20 Medball Sit ups
20 Medball Box Step Up Over

MOBILITY

Shoulders

Scapular

Thoracic

Lower Back

17-07-2018

FITNESS

Skill: HS Hold, HSPU


WOD
Amrap 22min
15/12 Cal Skierg
40 DU/ 80 SJR
15/12 Cal Row
40 DU/ 80 SJR
15m Walking Lunges
40 DU/ 80 SJR
15 Sit ups
40 DU/ 80 SJR
15 HSPU
40 DU/ 80 SJR

BURNOUT

Team of 2


Amrap 5min
Max Distance Sled Push and Pull

Rest 1min

Amrap 5min
Max Calories On Air Runner

Rest 1min

Amrap 5min
Max Calories On Assault Bike

Rest 1min

Amrap 5min
Max Reps Push ups