30-08-2018

FITNESS

Strength

4 Sets of
8 Front Squats
8 One Arm DB/KB Strict Press 8/8
*Start with a light weight for all sets

WOD
Team of 2
Amrap 17min
30/20 Cal Air Runner
20 Front Squat (60-40/40-25)
10 Shoulder To Overhead (60/40/40-25)

29-08-2018

FITNESS

Strength

4 Sets of
8 Bench Press
8 Deadlift
*Start with light weight for all sets

WOD
21-15-9
Cal Assault Bike(W:18/12/6)
KB Swings 24/16
Sit ups

28-08-2018

FITNESS

Core Strength

4 Sets of
10 One Arm Ring Rows 10/10
10 DB/KB Strict Presses
1min Double KB/DB Front Rack Hold
2 Wall Walk

WOD
Amrap 16min
12/8 Cal Skierg
15m Walking Lunges
20 Hand Release Push ups
250m Run

27-08-2018

FITNESS

Core Stregth

2 Rounds of
1min Plank
1min Hollow Hold
1min Hang Position Hold
1min Sit ups
1min Arch Hold

Team of 2
WOD
Amrap 16min
20/16 Cal Row
20 Box Jumps 60cm/50cm
20 TTB/Leg Raises
20 DB Thrusters 20/10
20 Burpees

Tabata 8 sets
DU/SJR

25-08-2018

FITNESS

WOD

''Cindy''
Amrap 20min
5 Pull ups
10 Push ups
15 Squats

Tabata 6sets
HS Hold
Hollow Hold
Side Plank R
Side Plank L

24-08-2018

FITNESS

Strength

4 Sets of
10 Ring Push ups
30sec Squat Hold
15 DB Floor Presses
30sec Hollow Hold
30m KB/DB Farmers Carry Hold

WOD
EMOM x 16min
1) 14/10 Cal Skierg
2) 10 Burpees
3) 40 DU/80 SJR
4) Rest

23-08-2018

FITNESS

Core Strength

Emomx 10min
ODD: 30sec Hollow Hold+30sec Push up Hold
EVEN: 30sec Sit ups

WOD
Amrap 15min
15 Wall Balls 9/6
10 Pull ups
15/12 Cal Row

Accessory
30 Reps DB Curls to Strict Press
30 Strict TTB/Leg Raises

22-08-2018

FITNESS

Strength
4 Rounds of
30sec KB/DB One Arm OH Hold L/R
30sec Scapular Constractions
6 1/2 Man Makers


WOD
Amrap 14min
20 Push ups
15/12 Cal Air Runner
10/7 Cal Assault Bike

21-08-2018

FITNESS

Strength

3 Rounds of
40sec Hang Postion Hold
20sec Rest
40sec Squat Hold
20sec Rest
40sec KB Farmers Carry Hold
20sec Rest
40sec Push Up Hold
20sec Rest

WOD
Amrap 16min
12/10 Cal Row
8 TTB/Leg Raises
10/7 Cal Skierg
8 Box Jumps

20-08-2018

FITNESS

Core Strength

2 Rounds of
1min Plank
1min Arch Hold
1min Hollow Hold
1min Sit ups
1min Rest

WOD
Amrap 15min
5 Push ups
10 Sit ups
15 Air Squats
30 DU/60 SJR

Rest 2min

EMOM x8min
ODD: Burpees
EVEN: Rest