31-01-2019

FITNESS

CORE STRENGTH

EMOM 6
25'' L Sit From Small Box
40'' Dumbbell Row

TEAM OF 2

For Time
Barbell Conditioning
50 Deadlift 110
50 Front Squats 90kg
50 Thrusters 70kg
50 Push Jerk 70 kg

Then

For Time
Metabolic Conditioning
100 Cal Air Runner
100 Cal Air Bike
100 Partner Sit Ups Holding 2 dumbells



BURNOUT

TEAM OF 2


AMRAP 30'
500/400m Row
30m Walking Lunges
20 Box Jumps
10 Reverse Burpees
20 Slamball
400/300m Ski

30-01-2019

FITNESS

CORE STRENGTH

EMOM 9
- 12 Heavy Walking Lunges
- 20+20m one arm Overhead walk (The Opposite Hand Farmers Carry)
- 20 Heavy Kettlebell Russian Twists

With A Running Clock
0'-10'
FOR TIME
5 Rounds For Time
12 Overhead Squats 40/25
12 Box Jumps

10'-20'
AMRAP 10
2 Squat Snatch 60/40
4 Handstand Push Ups
8 Burpees Over Bar 

BURNOUT

EMOM 32

- DU
- Hand Release Push Ups
- Ski
- V Ups
- Row
- Tank Squat And Pull With TRX
- Ground To Overhead
- Plank

MOBILITY

-Smash & Mobility

-Groins & Quads

29-01-2019


FITNESS

STRENGTH
3 Sets of
12 Chest supported rows
12 Slow Eccentric Ring Push ups Weighted

2 Rounds of

AMRAP 4
15/12 Cal Row
12 Toes To Bar

AMRAP 4
5 RIng Dips
10 Pull Ups
15 Air Squats

AMRAP 4
14 One Arm Dumbbell Thrusters
30 DU

REST 1 BETWEEN SETS

BURNOUT

AMRAP 8

60m sled Pull With a battle Rope
30 Sit Ups Weighted

AMRAP 8
10 burpees
10 cal Air Runner

AMRAP 8
10 cal Air Bike
10 Box Jumps Over

EMOM 6
- Scaled Hollow
- Wallsit

28-01-2019

FITNESS

STRENGTH

You Have 12' to find 3RM Back Squat
every 3' Perform 30 Hollow Rocks

TEAM OF 2

3 Rounds of
30 Box Jumps Over
30 Double Kettlebell Swings 32/16
30 Pull Ups
30 Pistols Weighted 12/8

Cash Out
40 Bear Complex
* You Choose the weight

BURNOUT

Warm Up: wrist mobility

ΤΕΑΜ OF 2

AMRAP 15
30 cal Row
20 m Pike Walk
20 synchronized jump Squats
20 Weighted Sit Ups

REST 2

AMRAP 15
30 cal ski
30 Swings
30 Heavy Russian Twists
30 Lunges
 

26-01-2019

FITNESS

AMRAP 9
2,4,6,8,10,12....
D ball Shoulder Over
1,2,3,4,5,6......
Wallwalk

AMRAP 9
10 Box Jumps Over
20 Toes To Bar

AMRAP 9
20 Overhead Squats 42.5/ 30
20 Cal Air Bike

Rest 3 Between Sets

Half Tabata
Hollow Weighted

MOBILITY

Deadlift
Overhead Squat

 

25-01-2019


FITNESS

3 Sets Of

6 Turkish Get Up
10 Ring Rows With Feet Elevated
25'' L sit

EMOM 24
- 10 (Deficit) Handstand push Ups
- 15/12 Row
- 20 Weighted Sit Ups 20/15
- 20m One Arm Overhead Walking Lunge 25/15
- 2/1 Rope climbs or 4 Scaled Rope Climbs
- Rest

BURNOUT

Amrap 9

60m shuttle run
20'' plank
8 push ups

Amrap 9
60m Sled
20 sit ups weighted
15 swings

Amrap 9
10 Burpees
10 cal Air runner
20 V ups

 

24-01-2019

FITNESS

Gymnastics Skill :

Bar Muscle Up

Rx : Find a Complex For Max Unbroken Reps of
Toes To Bar, Pull Ups, CTB, BMU

TEAM OF 2
With A 30 minutes Cap window

5 Rounds For Time
10 Bar Muscle Ups/ Pull Ups
20 Thrusters 40/25

rest 1

4 Rounds For Time
80 DU
20 Burpees Over Bar

rest 1

10 Rounds For Time
I Go You Go
5 Push Jerk 60/40
10 Cal Air Runner

BURNOUT



ΕMOM 10
- Cal Row
- Squat Jump to Target

EMOM 10
- ski
- swings

EMOM 10
- DU
- Weighted Sit Ups

23-01-2019


FITNESS

In 8' minutes Find A Heavy Squat Clean NOT 1RM

"Linda"
FOR TIME
10-9-8-7-6-5-4-3-2-1
Deadlift: (1,5 body weight)
Bench press (body weight)
Squat Clean (3/4 body weight)

BURNOUT

Core stregth and metabolic conditioning
EMOM 16 (40''on -20''off)
- russian twists
- row
- side plank
- ski
- side plank
- DU
- Wallsit
- hollow

AMRAP 14
50 Jumping Jacks
40 SIT ups
30 lunges
20 box jumps
10 push ups

MOBILITY

t-spine rotation
lats
front rack squat therapy

22-01-2019

FITNESS

EMOM 6

odd : 40'' Hollow Rocks Weighted
even : 40'' Double Kettlebell Squat Hold

Skill : Handstand Walk

2 Rounds of

AMRAP 4'
20/15 Cal Row
10m Handstand walk / 5,4Wallwalk

rest 1

AMRAP 4'
12/10 Cal Ski
20 One Arm Kettlebell Clean

rest 1

AMRAP 4'
10 Burpees
10 Toes To Bar

BURNOUT

EVERY 2 MIN fo 30min
- max distance sled
- max distance air runner
- max cal bike
- max reps burpees
- rest