19-11-2018

FITNESS

EMOM 9
- 25/20'' L sit
- 35'' Hollow
- 45'' Plank

Team of 2
Amrap 30min
100 DU/200 SJR
3 Power Cleans each partner
3 Front Squats each partner
3 Shoulder To Overhead each partner
20 Cal Air Bike

BURNOUT

3 Rounds of
1min: Max Cal Row
1min: Rest
1min: Max Cal Bike
1min: Rest
1min: Max DU/SJR
1min: Rest
1min: Wall Balls
1min: Rest
1min: Box Jumps
1min: Rest

 

17-11-2018

FITNESS

Skill: D Ball Clean Shoulder Over


2 Rounds of
Amrap 3min
18/14 Cal Air Bike
The Remaining Time Max
D Ball Clean Over The Shoulder

Rest 1min B2N Rounds

2 Rounds of
Amrap 3min
12 Burpee To Pull Up
The Remaining Time Max Reps
Thrusters 42,5/30

Rest 1min B2N Rounds

2 Rounds of
Amrap 3min
7/5 Wallwalk
The Remaining Time Max
Distance on Air Runner

Rest 1min B2N Rounds

MOBILITY

smash
hamstrings
lower back

mobility 
hamstrings

shoulders

16-11-2018

FITNESS

Strength

3 Sets of
10 Inverted Row
10 One Arm Dumbbell Press

then

3 Set of
12 Incline Bench Horizontal Abductions
12 Prone Angels

WOD
With a Running Clock:
0'-8'
30 DU
12 Dymbbell Power Clean
8'-16'
250/200 m.Row
16 One Arm Dumbbell
Overhead Lunges
16'-24' 
240 m.Run
20 V Sit Ups

BURNOUT

Team of 2

For Time
100 Cal Air Runner
100 Burpees Over The Partner
100 Sit ups
100 Push ups
100 Air Squats

15-11-2018


FITNESS

Skill:Squat Snatch, Sumo Deadlift High Pull

Team of 2

For Time
50 Burpees Over The Bar
50 Hang Power Snatches 40/25
50 Synchronized Sit Ups


40 Burpees Over The Bar
40 Power Snatches 50/30
40 Sumo Deadlift High Pull 50/30

30 Burpees Over The Bar
30 Squat Snatches 60/40
30 Bar Muscle Up/ Chest To Bar/ Pull Ups


BURNOUT

Tabata 8 sets

Cal Skierg

Tabata 8 sets
Burpees

Amrap 20min
8 Ground To Overhead
12 OH Lunges
16 Weigthed Sit ups
250m Run With Plate

14-11-2018

FITNESS

Strength
Every 2min For 10min
5 Reps Front Squat 75%

Skill: Bear Complex

WOD
5 Rounds For Time
5 Bear Complex 60/40
250m Run

Core
75 Weighted Sit-Ups

BURNOUT

3 Rounds of
Amrap 4min
30/20 Cal Row
20 Air Squats
Max Reps Push ups

Rest 1min B2N Sets

3 Rounds of
Amrap 4min
250m Run
10/7 Cal Skierg
Max Reps Box Jumps

Rest 1min B2N Sets

MOBILITY

smash
calves
hamstrings
quads
lower back
mobility&stability
thoracic
 

13-11-2018

FITNESS

Strength
3 sets of
8 Bench Press
8 Strict Ring Pull Ups

skill: Devil Press


EMOM 20
- 14/11 cal ski
- 5 Chest to Bar,10 HR Push Ups, 15 Air Squat
- 8 Devil Press
- 60 DU/120 Rope Jumps
- Rest

then accumulate 2' weighted plank

BURNOUT

Team of 2


Amrap 30min
30 Wall Balls
30 Sit Ups
30/20 Cal Air Runner
30 Swings
30 Push ups

12-11-2018

FITNESS

Have a nice Week Ladies and Gentlemen

Strength
Back Squats
3x5
Build Load in Every Set
3x10 Bend Over Row

AMRAP 14
12 Push Jerk 60/40
12 Swings 32/24
12 Toes To Bar
250m Run

Half Tabata
Hollow/Scaled Hollow

BURNOUT

EMOMx30min

1) 15/12 Cal Air Runner
2) 6-10 Push ups+12-18Air Squats
3) 40sec Plank Hold
4) 12/9 Cal Bike
5) 10-15 Burpees
6) 40 DU/ 80 SJR

10-11-2018

FITNESS

Skill: Man Maker

With A Running clock

0'-10'
AMRAP
1,2,3,4,5,6,7,...
Man Makers
20 DU

10'-20'
AMRAP
16 Walking Lunges Weighted
16/12 Cal Row

20'-30'
AMRAP
25 Sit Ups Weighted 20/15
250m Run

MOBILITY

Front Rack

Overhead
Hips
Hamstrings

09-11-2018

FITNESS

Skill: Rope Climbs

EMOMx 8min
ODD: 1 Rope Climb/1 Legless Rope Climb
EVEN: 10 HSPU/10 Deficit HSPU

Rest 1min

EMOMx 8min
ODD: 10 Chest to Bar Pull ups/10 Pull Ups
EVEN: 16 Pistols/32 Air Squats

Rest 1min

EMOMx 8min
ODD: 15/12 Burpees
EVEN: 15 V ups

BURNOUT

Amrap 8min

15 KB Swings
30 Mountain Climbers
40 DU/80 SJR
10 Sit ups

Rest 2min

Amrap 8min
15 GTOH
10 Lunges
10 Burpees Over The Plate

Rest 2min

Amrap 8min
TEAM OF 2
30m Sled Push
30m Sled Pull

08-11-2018

FITNESS

Team of 2


For Time
Buy in: 200 DU/400 Single Rope Jumps
Then
3 Rounds of
30 Deadlift 80/60
20/15 Cal Assault Bike
Then
3 Rounds of
30 Thrusters 60/35
20/15 Cal Assault Bike
Then
3 Rounds of
30 Overhead Squat 40/30
20/15 Cal Assault Bike
Then
Cash Out: 500m Run Together

BURNOUT

Team of 2


Amrap 30min
1km Bike
1000m Row
40 Push ups
40 Air Squats
250m Run Together