03-10-2018

FITNESS

Strength

Find a Heavy Back Squat in 12minutes

Skill: Power Snatch

WOD
For Time
21-15-9
Power Snatches 40/25
Calories On Assault Bike OR ErgBike(W:18/12/6)
Then After Wod With NO REST
For Time
40 Overhead Squats 40/25

BURNOUT

Build Your Aerobic Capacity

3 Sets of
2min Row
30sec Rest
2min Skierg
30sec Rest
2min DU/SJR
30sec Rest

3 Sets of
1min Box Jumps
30sec Rest
1min Burpees
30sec Rest

MOBILITY

Ankle

Hips

02-10-2018

FITNESS

Strength

EMOM x12min
1) 40sec HS Hold
2) 40sec Biceps Curl and Press
3) 40sec Hollow Hold

WOD
Amrap 20min
3,6,9,12,15,18,21...etc
Calories on Rower
Burpee Box Jumps Over
After Each set 25 DU/50 SJR

BURNOUT

EMOM x 35min

1)14/10 Cal Air Runner
2)20 Push ups
3)12/8 Cal Air Bike
4)40 DU/80 SJR
5)30m Sled Pull
6) Rest

01-10-2018

FITNESS

Have a nice month!!


Team of 2
WOD
Amrap 10min
Buy in: 150 DU/300 SJR
Then
12 Power Clean 60/40
12 Pull ups

Rest 2min

Amrap 10min
Buy in: 100 Air Squats
Then
12 Shoulder To Overhead 60/40
12 TTB/Leg Raises

Rest 2min

Amrap 10min
Buy in: 100 Hand Release Push Ups
Then
12 Thrusters 60/40
12 Burpees Over the Bar

BURNOUT

Team of 2


For Time
1500m Row
80 Wall Balls
60 Sit ups
40 Burpees
1000m Row
60 Wall Balls
40 Sit ups
30 Burpees
500m Row
40 Wall Balls
30 Sit ups
20 Burpees

29-09-2018

FITNESS

Mobility: Ankle,Hips,Thoracic


Skill: Pistols

Benchmark WOD
''Mary''
Amrap 20min
5 HSPU
10 Pistols
15 Pull ups

Tabata 8 sets
Hollow Hold

MOBILITY

Smash

Quads
Hamstrings
Squat Therapy

28-09-2018

FITNESS

Skill: HS Hold/HSPU

WOD
''Ghost''
6 Rounds of
1min Max Cal Row
1min Max Reps Burpees
1min Max Reps DU/SJR
1min Rest

BURNOUT

Every 5min For 30min

300m Run On Air Runner
15 Sit ups
30m Sled Push Empty
6x( 1 Squats+1 Push up+1 Burpee)

27-09-2018

FITNESS

Team of 2


WOD
For Time
40/30 Cal Assault Bike
250m Run Together
40 Power Clean 60/40
40/30 Cal Assault Bike
250m Run Together
40 Push Jerks 60/40
40/30 Cal Assault Bike
250m Run Together
40 Thrusters 60/40

BURNOUT

Team of 2

Amrap 25min
20 KB Box Step up
20 KB Swings
20 Sit ups
20/16 Cal Row
20 Push ups
100 DU/200 SJR

26-09-2018


FITNESS

Strength

Find a Heavy Snatch in 15minutes

WOD
For Time
3 Rounds of
15 Snatches 40/25
12 Back Rack Lunges
50 DU/100 SJR

BURNOUT

Amrap 25min

250m OH Walk
20 GTOH
30sec Weighted Plank
20 Lunges
250m Row

MOBILITY

Front Squat

Ankle
Hips
Thoracic
Shoulders

25-09-2018

FITNESS

Skill: TTB/Leg Raises

WOD
EMOMx 25min
1) 12 TTB/Leg Raises
2) 18 KB Swings 24/16
3) 15 Box Jumps 60cm/50cm
4) 16/12 Cal Row
5) Rest

Tabata 8 sets
Weighted Plank

BURNOUT

EMOM x30min

1) 150m/100m Run On Air Runner
2) 14/10 Cal Assault Bike
3) 50 DU/100 SJR
4) 30m Sled Push
5) Rest

24-09-2018

FITNESS

Strength

Find a Heavy Squat Clean in 15minutes

Team of 2
WOD
Amrap 18min
18 Squat Clean 60/40
16 Burpees Over The Bar
250m Run Together

BURNOUT

Team of 2

For Time
100/70 Cal Row
80 Medball Sit ups
60 Wall Balls
40 KB Swings
20 Burpees Box Jumps Over
40 KB Thrusters
60 Push ups
80 Medball Sit ups
100/70 Cal Skierg

22-09-2018

FITNESS

WOD

EMOMx30min
1) 100m Run On Air Runner
2) 6 Pull ups+12 Push ups
3) 40 DU/80 SJR
4) 10 Deadlift (M:80/W:50)
5) 12/9 Cal Assault Bike
6) 30m Sled Push (M:40kg/W:20kg)

MOBILITY

Hamstrings

Glutes
Lower Back
Thoracic