26-10-2018

FITNESS

Strength

For Time
50 Hspu/50 Pike Push ups
Rest 5min
50 TTB/Leg Raises

WOD
EMOM x24min
1) 50 DU/100 SJR
2) 16/12 Cal Row
3) 12/8 Cal Skierg
4) RestĀ 

BURNOUT

Every 2min For 32min

1) 30 Sit ups
2) 30m Sled Push+30m Sled Pull
3) 200m Run On Air Runner
4) 100 DU/200 SJR

25-10-2018

FITNESS

Team of 3


WOD
Amrap 35min
15m HS Walk/6 Wall Walk
30 Thrusters 60/40
12 Rounds of Cindy
15m HS Walk/6 Wall Walk
30 Hang Squat Cleans 70/45
9 Rounds of Cindy
15m HS Walk/6 Wall Walk
30 Back Squats 80/50
6 Rounds of Cindy
15m HS Walk/6 Wall Walk
30 Clean and Jerks 90/55
3 Rounds of Cindy
Max Reps Synchronized Bar Facing Burpees Over The Bar


BURN OUT

Team of 2


For Time
40 Burpees
40/30 Cal Skierg
40 Medball Sit ups
40 SlamBalls
40 Push ups
250m Run Together
40 Push Ups
40 Slamballs
40 Medball Sit ups
40/30 Cal Skierg
40 BurpeesĀ 

24-10-2018


FITNESS

Strength
EMOMx10min
ODD: 5 Front Squat 70%
EVEN: Rest

WOD
For Time
27-21-15-9
KB Swings 24/16
Wall Balls 9/6
100-75-50-25
DU/SJRx2

BURNOUT

EMOMx10min

ODD: 14/10 Cal Row
EVEN: 10 Box Jumps

Rest 2min

EMOMx10min
ODD: 12/8 Cal Skierg
EVEN: 10 Reverse Burpees

Rest 2min

EMOMx10min
ODD: 50 DU/100 SJR
EVEN: 30m Walking Lunges

MOBILITY

Ankle

Hips
Thoracic
Shoulders

23-10-2018

FITNESS

Strength

3 sets of
10 Push ups+2 Wall Walk+10sec HS Hold Facing The Wall
20sec Hollow Hold
10 Scapular Contractions+7 Strict TTB/Leg Raises+7 Kipping TTB
20sec Arch Hold

Skill: One Arm DB Hang Squat Clean Thrusters

WOD
Amrap 12min
1,2,3,4,5,6,7,8,9,10...etc
Ring Muscle ups/Ring Pull ups
2,4,6,8,10,12,14,16,18,10...etc
One Arm DB Hang Squat Clean Thrusters

BURNOUT

Team of 2


Amrap 30min
10,20,30,40,50...Etc
Cal Air Runner
Wall Balls
Sit ups
Push ups
Swings

22-10-2018

FITNESS

Cards Play Warm up

7minutes WODs

WOD
Team of 2
Buy in: 140 Hand Release Push ups
Then
1200m Row
80 Burpee Box Jumps Over 60cm/50cm
800m Row
50 Burpee Box Jumps Over 60cm/50cm
400m Row
20 Burpee Box Jumps Over 60cm/50cm

BURNOUT

Every 8min For 32min

250m Run
15/12 Cal Bike
12 Burpee Box Jumps
30 Squats
20 Sit ups
50 DU/100 SJR

20-10-2018

FITNESS

Skill: D Ball Clean

''Saturday EMOMtional''
WOD#1
EMOM x10min
ODD: 12 Thrusters 40/25
EVEN: 1 Round Cindy(5 Pull ups+10 Push ups+15 Squats)

Rest 2min

WOD#2
EMOMx10min
ODD:14/10 Cal Erg Bike OR Assault Bike
EVEN: 7 D Ball Clean Over Shoulder

Rest 2min

WOD#3
EMOMx10min
ODD: 100m Air Runner
EVEN: 30m Sled Push 40kg/20kg

MOBILITY

Overhead Squat

Wrists
Elbows
Shoulders
Thoracic
Scapular
Lats

19-10-2018

FITNESS

Skill: Ring Muscle ups


WOD
For Time
50 DU/100 SJR
35 Burpees
20 Ring Muscle ups/40 Ring Pull ups
35 Burpees
50 DU/100 SJR

BURNOUT

Every 3min

1) 300m Run On Air Runner
2) 24/20 Cal Assault Bike
3) 30m Sled Push+30m Sled Pull
4) 15 Squats+15 Push ups+15 Burpees

18-10-2018

FITNESS

Team of 2


WOD
For Time
7 Rounds of
20/16 Cal Row
20 Burpees Over The Row
20/16 Cal Skierg
20 Box Jumps 60cm/50cm

BURNOUT

Team of 2


For Time
100/70 Cal Bike
80 Slamballs
60 Sit ups
40 Push ups
250m Run Together
40 V Ups
60 Burpees
80 Lunges
100/70 Cal Runner

17-10-2018

FITNESS

Mobility: Ankle,Hips,Thoracic

Skill: Pistols,Squat Snatches

WOD
For Time
21 HSPU/DB Strict Press (15/10)
42 Pistols/Goblets Squats (20/12)
15 C2B/Pull ups/Jumping Pull ups
30 Wall Balls (12-9/9-6)
9 BMU/Pull ups/Jumping Pull ups
18 Squats Snatches (40/25)

BURNOUT

EMOMx14min

ODD: 14/10 Cal Row
EVEN: 10 Box Jumps

Rest 3min

EMOMx14min
ODD: 12/8 Cal Skierg
EVEN: 18 KB Swings

MOBILITY

Mobility

Shoulders
Scapular
Thoracic

16-10-2018

FITNESS

Strength

3 Sets of
5x(1 Push ups+1 Hand Release Push up+1 Wall Walk+10sec HS Hold)
30sec Hollow Hold
5x(10sec Ring Dip/Dip Support+5 Strict Ring Dips/Dips+10sec Ring Dip/Dip Support)
30sec Plank
5x(10sec Hang Position Hold+3 Strict TTB/Leg Raises+3 Kipping TTB/Leg Raises)
30sec Arch Hold

WOD
Amrap 16min
2,4,6,8,10,12...etc
Cal Row
Box Jumps Over 60cm/50cm
Cal Skierg
Ring Dips

BURNOUT

EMOMx30min

1) 100m Run On Air Runner
2) 14/10 Cal Assault Bike
3) 15 Wall Balls
4) 30m Sled Pull
5) 20 Push ups
6) Rest