15-10-2018

FITNESS

Monday Madness!!


Team of 2
WOD
Amrap 12min
12 Squat Clean 80/50
18 TTB/Leg Raises
24 Hand Release Push ups

Rest 2min

Amrap 10min
14 Shoulder To Overhead 60/40
12 BMU/Pull ups
250m Run Together

Rest 2min

Amrap 8min
4,8,12,16,20,24,28,32
Thrusters 40/25
Burpees Over The Bar

BURNOUT

Every 8min For 32min

500m/400m Row
300m/200m SKierg
15 Burpee Box Jumps
100 DU/200 SJR

13-10-2018

FITNESS

Insane Saturday


WOD
Amrap 28min
15/12 Cal Row
12 Box Jumps Over 80-60cm/70-50cm
1 DB Complex Unbroken 20/12,5

After Each Round 1 Rep DB Complex

*DB Complex
1 Man Maker
1 DB Lunges each leg
1 DB Burpee
1 DB Deadlift
1 DB Power Clean
1 DB Squat Clean
1 DB Front Squat
1 DB Devil Press
1 DB Thruster
1 DB Shoulder To Overhead

MOBILITY

Front Squat

Ankle
Thoracic
Shoulders

12-10-2018

FITNESS

Strength

3 sets of
8 Strict Chin ups
8 Strict Ring Dips/Dips
30sec Hollow Hold
30sec Arch Hold
30sec HS Hold

WOD
''Gymnastic Chipper''
For Time
30-20-10
Air Squats
Pull ups
Ring Dips
Walking Lunges Steps
TTB/Leg Raises
Hand Release Push ups


*Every 2min Stop and Perform 7 Burpees
Until you complete the WOD

BURNOUT

Every 2min For 30min

1) 250m Run
2) 60m Sled Push
3) 20 Cal Assault Bike
4) 15 KB Swings+15 Goblet Squats
5) 15 Sit ups+15 V Ups+15 Hollow Rocks

11-10-2018

FITNESS

Skill: Hang Power Snatches


Team of 3

WOD
100/70 Cal Assault Bike
50 Hang Power Snatches 40/25
400m Run Air Runner
100/70 Cal Assault Bike
50 Power Snatches 50/30
400m Run Air Runner
100/70 Cal Assault Bike
50 Squat Snatches 60/40
400m Run Air Runner

BURNOUT

Team of 2


Amrap 30min
10,20,30,40,50...etc
Sit ups
Cal Row
Burpee Over The Row

*After Each Set 250m Run Together

10-10-2018

FITNESS

EMOM x8min

5 Burpees+20 DU/40 SJR

Skil: Squat Clean

WOD
In 22minutes Perform
3-6-9-12-9-6-3
Thrusters 42,5/30
TTB/Leg Raises
Bar Facing Burpees Over The Bar

In The Remaining Time Find
Max 1RM Squat Clean

BURNOUT

Tabata 8 sets

Cal Row

Tabata 8 sets
Cal Skierg

Tabata 8 sets
DU/SJR

Tabata 8 sets
Wall Balls

Tabata 8 sets
Battle Ropes

Tabata 8 sets
Push ups

Tabata 8 sets
Hollow Rocks/Hollow Hold

MOBILITY

Smash

Quads
Hamstrings
Stretching

9-10-2018

FITNESS

Strength

3 sets of
20 Push up Hold and Scapular Contractions
15 DB Floor Press with Hip Extension Hold
15 DB Bent Over Row
10 Strict TTB/Leg Raises

Skill: HS HOLD/HS Walk

WOD
For Time
21-15-9
HSPU/Pike Push ups
Box Jump Over (60cm/50cm)
150-100-50
DU/SJR x2

BURNOUT

Team of 2

Amrap 35min
10,20,30,40,50...etc
Cal Air Runner
Cal Air Bike
Burpee Jump Over The Plate
Ground To Overhead

08-10-2018

FITNESS

Strength

Back Squat
3x3 75%
2x2 80%

WOD
I GO,YOU GO
Team of 2
Amrap 15min
1 Bar Muscle ups/Strict Pull up
2 Clusters 60/40
3 Burpees Over The Bar
 

BURNOUT

Every 8min For 32min

300m Row
200m Skierg
20 Push ups
20 Squats
20 KB Swings
40 DU/80 SJR

06-10-2018

FITNESS

Strength

Find a Heavy Front Squat in 12minutes

WOD
For Time
30 Clean and Jerks 70-60/45-40
Rest 1min
20 Thrusters 60-50/40-30
Rest 1min
10 Bear Complex 50-40/30-25

*Bear Complex
1 Power Clean
1 Front Squat
1 Shoulder To Overhead
1 Back Squat
1 Back Shoulder to Overhead

MOBILITY

Hips

Hamstrings
Thoracic
Scapular

05-10-2018

FITNESS

Strength

4 Sets of
15 Hollow Rocks
20sec Hollow Hold
1min One Arm KB/DB OH Hold (30sec Each Arm)
4 Rope Pull ups



WOD
For Time
12-9-6/4-3-2
Strict HSPU/Wall Walk
21-15-9
KB Swings 24/16
42-30-18
Walking Lunges Steps

BURNOUT

Every 5min For 30min

200m Run On Air Runner
30 Squats
15 Burpees

04-10-2018

FITNESS

Team of 2


For Time
50/40 Cal Row
10 Burpee to Ring Muscle ups/Burpee to Ring Pull ups
50 Wall Balls 12-9/9-6
10 Burpee to Ring Muscle ups/Burpee to Ring Pull ups
50 Hand Release Push ups
10 Burpee to Ring Muscle ups/Burpee to Ring Pull ups
50 Box Jumps Over (80cm/70cm)
10 Burpee to Ring Muscle ups/Burpee to Ring Pull ups
50/40 Cal Skierg


BURNOUT

Team of 2


For Time
100 Cal Air Runner
60m Sled Push 40/25
100 V Sit ups
60m Sled Push 60/40
100 Cal Air Bike
60m Sled Push 80/50
100 Push ups