04-08-2018

FITNESS

'Filthy Fifty''


For Time
50 Box Jumps 60cm/50cm
50 Jumping Pull ups
50 KB Swings 16/12
50 Walking Lunges Steps
50 Knees To Elbows
50 Push Press 20/15
50 Hip Extensions
50 Wall Balls 9/6
50 Burpees
50 DU/100 SJR

03-08-2018

FITNESS

'Build Your Engine Vol.2''


EMOM x 30min
1) 10/7 Cal Skierg
2) 10 Burpees
3) 12/10 Cal Row

Core Strength
50 Sit ups
40 V ups/V Sit ups
30 Hollow Rocks
20 Strict TTB/Strict Leg Raises

02-08-2018

FITNESS

1min Plank

1min Sit ups
1min Hollow Hold
1min Hollow Rocks
1min Hang Position Hold

Skill: Devil Presses

Team of 2
WOD
For Time
Buy in: 1000m Row
Then
30-20-10
Ring Muscle ups/Burpee to Ring Pull ups/Burpee to Pull ups
Devil Presses 20/12,5
DB Box Step Ups Over
 

01-08-2018

FITNESS

Strength

Every 2 min For 10min
4 Reps Back Squats 75%-80%

WOD
3 Rounds of
1min: Max Cal Assault Bike
1min: Rest
1min: Max Reps Wall Balls
1min: Rest
1min: Max Reps DU/SJR
1min: Rest



31-07-2018

FITNESS

Strength

2min HS Hold
Rest 1min
2min Hang Position Hold
Rest 1min
2min Push up Hold On Rings
Rest 1min
2min Hollow Hold Position

WOD
For Time
75/50 Cal Row
65 Sit ups
45 Box Jumps Over
25 Ring Push ups/Hand Release Push ups
15/12 Cal Skierg
5 Rope Climbs


BURNOUT

Team of 2


For Time
3 Rounds of
800m Run On Air Runner
60 Wall Balls
40 Push ups
20 Sit ups

30-07-2018

FITNESS

WOD#1

Amrap 8min
6 Burpees Over The Bar
8 Overhead Squats 50/30
20 DU/40 SJR

Rest 2min

WOD#2
Amrap 8min
6 Burpees Over The Bar
8 Power Clean 60/40
10 TTB/Leg Raises

Rest 2min

WOD#3
Amrap 8min
4 Bar Muscle Ups/Pull ups
6 Burpees Over The Bar
8 Squat Clean 70/45

BURNOUT

Every 4min For 16min

250m Run
20/16 Cal Skierg

Rest 2min

Every 4min For 16min
20/16 Cal Row
12 Burpees Box Jumps

28-07-2018

FITNESS

Strength

Every 2min For 10min
5 Reps Overhead Squats

WOD
Regional 2018 Event 4
For Time
2 Rounds of
10 Snatches 80-50/50-30
10 Bar Facing Burpees Over The Bar
Then,
2 Rounds of
10 Snatches 50-40/30-25
10 Bar Facing Burpees Over The Bar

MOBILITY

Hamstrings

Glutes
Lower Back
Thoracic

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