07-11-2018

FITNESS

Skill: Hang Squat Snatch


Strength
Find a Heavy Complex in 8 minutes
1 Snatch Pull+1 Hang Squat Snatch

WOD
3 rounds of
12 Hang Squat Snatch 42.5/30
15 Toes To Bar
18 Front Rack Lunges
250m Run

then accumulate
1.30'' left side plank
1.30'' right side plank

BURNOUT

Amrap 30min

250m Run
15/12 Cal Row
40 Moutain Climbers
15 Slamballs
20 Chest Passes
40 Tap On The Ball

MOBILITY

smash
upper back
triceps

mobility
Thoracic
Hips

06-11-2018

FITNESS

Strength

EMOMx9min
1) 10 Inverted Row (slow eccentric)
2) 5-10 Strict HSPU
3) 5-10 Strict Ring Dips

Skill: Ring Muscle up

WOD
Amrap 15min
4 Ring Muscle ups/8 Ring Pull ups
8 Burpee Box Jumps 70cm/60cm
14/12 Cal Row
30 DU/60 SJR


BURNOUT

EMOM x30min

1) 20 Lunges
2) 20 Sit ups
3) 20 Push ups
4) 50 DU/100 SJR
5) 30m Sled Push

05-11-2018


FITNESS

Strength
Back Squats
3x3
Build Load in Every Set
3x60m One Arm OH Walk

WOD
For Time
Team of 2
50 Hang Power Clean 70/45
40 Front Squats
30 Burpees Over Bar
40 Shoulder To Overhead
500m run together

Cooldown
50 Sit ups Each

BURNOUT

Every 3min For 36min

1) 250m Run + 15 Burpees
2) 15 KB Thrusters+15 KB Swings+15 Sit ups
3) 24/20 Cal Row + 15 Box Jumps
4) 50 DU/100 SJR+ 15 Push ups+ 50 DU/100 SJR

3-11-2018

FITNESS

Benchmark WODS

For Time
Jackie
1000m row
50 thrusters 20/15
30 pull ups

Rest 3min

''Weighted Annie''
50-40-30-20-10
DU/X2 SJR
Weighted Sit ups 20/10

***Active recovery
500m Run 

MOBILITY

Ankle

Hips
Hamstrings
 

02-11-2018

FITNESS

Skill: Devil press


WOD

2 ROUNDS OF

Amrap 6min
3,6,9,12,15...
Devil press
30 DU

Rest 2min

Amrap 6min
12/10 cal ski
20 Κb/dumbell box step ups over

Rest 2min

half tabata scaled hollow/hollow

BURNOUT

Every 5min For 30min

200m Run Air Runner
14/10 Cal Assault Bike
6x(1 Push up+1 Burpee+1 Squat Jump+1 Squat)
10 Sit ups
30m Sled Push Empty

01-11-2018


FITNESS

Have a nice month!!


Team of 2

For Time
Buy in: 40m HS Walk/ 16 Wall Walk

Then 2 Rounds Of
80 Cal Air runner
70 Push Ups HR
60 Front Squat 50/35
50 Alternate Dumbell Snatch

Then
Cash Out: 100 V Sit Ups

BURNOUT

Team of 2

For Time
50-40-30-20-10
Cal row
Sit ups
Cal ski
Jump over the partner
Push ups

31-10-2018

FITNESS

Strength

Find a Heavy Thruster in 10 minutes

WOD
For Time
18-15-12-9-6-3
Deadlift 60/45
Shoulder To Overhead 60/45
Cal Bike
Sit ups

BURNOUT

Double Tabata 8 sets 40on 20off

Burpee
Wall Balls
Cal Skierg
Cal Row

MOBILITY

Thoracic Spine

Shoulders
Lats

30-10-2018

FITNESS

Stregth

11-9-7-5-3
Strict Chin ups
Strict Ring Dips/Dips
30sec Hollow Hold After Each Set

WOD
EMOMx21min
1) 15/12 Cal Row
2) 8 Burpee Box Jumps Over
3) 40 DU/80 SJR

BURNOUT

EMOMx35min

1) 15/12 Cal Air Runner
2) 50 DU/100 SJR
3) 14/10 Cal Bike
4) 30m Sled Push
5) Rest

29-10-2018

FITNESS

Strength

EMOMx10min
ODD: 10 Reps Back Squat 65%
EVEN: Rest

WOD
Team of 2
For Time
30 Clean and Jerk 50kg/30kg
20 Bar Muscle ups/ 40 Pull ups
40 Air Squats
20 Clean and Jerk 70kg/45kg
16 Bar Muscle ups/ 32 Pull ups
80 Air Squats
10 Clean and Jerk 90kg/55kg
12 Bar Muscle ups/24 Pull ups
120 Air Squats

BURNOUT

Team of 2

"We Will BURN Synchronized"
For Time
1000m Row
10 Synchronized Burpees
80 Push ups
10 Synchronized Burpees
60 Box Jumps
10 Synchronized Burpees
40 Sit ups
10 Synchronized Burpees
20m Walking Lunges Each
10 Synchronized Burpees
40 V ups
10 Synchronized Burpees
60 Jumping Squat/Air Squats
10 Synchronized Burpees
80 Push ups
10 Synchronized Burpees
1000m Row

27-10-2018

FITNESS

EMOMx32min
1) 12 DB Thrusters 20/12,5
2) 5 Ring Muscle ups/10 Ring Pull ups
3) 10 Burpees
4) 14 Pistols/Goblet Squats
5) 20 Push ups
6) 40 DU/80 SJR
7) 10 Box Jumps
8) 2 Wall Walk/5m HS Walk

MOBILITY

Smash

Quads
Hamstrings
Squat Therapy