01-12-2018

FITNESS

CORE STRENGTH

EMOM 9
- 20-25'' L-Sit
- 35'' Front Rack Squat Hold With Kb
- 30'35'' Hollow

AMRAP 9
12 Burpees Over Bar
9 Thrusters 40/25
9 Cal bike

REST 4

AMRAP 7
9 Burpees Over Bar
6 Thrusters 60/40
6 Cal Bike

REST 2

AMRAP 5
6 Burpees Over Bar
3 Thrusters (you choose the weight)
3 Cal Bike

MOBILITY

Hips

Wrists
Smash
Quads
Lower/upper back

30-11-2018

FITNESS

Skill: Ring Muscle ups

WOD
Amrap 24min
4 Ring Muscle ups
8 TTB/Leg Raises
16 Wall Balls
32 DU

Tabata 8 sets
Scaled Hollow/Holoow

BURNOUT

40sec on 20sec off

EMOMx30min
1) Air Runner
2) Cal Assault Bike
3) DU/ SJR
4) Sit ups
5) Burpees
6) Rest

29-11-2018

FITNESS

Strength

3 sets of
5 Battle Rope Seated Pull Downs
12 Weighted Leg Raises
15 Weighted Prone Angels

Skill: Bear Complex

Team of 2
AMRAP 25
20 Bear complex 70/50
40 Front Rack Lunges 70/50
60 Hr Push Ups
80 Kb Swings
100 cal Air Runner
120 Sit Ups


BURNOUT

Tabata 8 sets

Row

Tabata 8 sets
DU/ SJR

Every 2min For 10min
250m Run

Rest 2min

EMOMx10min
Odd: 7 Sit ups+7 V ups+12 Hollow Rocks
Even: 16 walking lunges+ 6 burpees

28-11-2018

FITNESS

Strength

Find a Heavy Hang Squat Snatch in 15minutes

WOD
For Time
21-15-9
Cal Assault Bike(W: 18-12-6)
Hang Squat Snatches 50/30
Burpees to Target

BURNOUT

2 Rounds of

Amrap 4min
30 DU/ 60 SJR
20x10m Shuttle Run
Max Reps Burpees

Rest 1min B2N Rounds

2 Rounds of
Amrap 4min
18/15 Cal Row
30 Air Squats
Max Cal Skierg

Rest 1min B2N Rounds

2 Rounds of
Amrap 4min
20 Sumo Deadlift
30 Push ups
Max Hollow Hold

MOBILITY

stretching & smash
triceps
lats
mobility
shoulders

27-11-2018

FITNESS

Strength

4 sets of
8 ring dips weighted
12 chest supported dumbell row

skill: handstand/pike push ups

WOD
AMRAP 14
30 Air Squats
20 box jumps over
15/12 cal row
10 Handstand push ups/ Deficit Hanstand Push Ups/ Pike Push Ups

BURNOUT

Team of 2

Amrap 7min
Partner A: 150m Air Runner
Partner B: Max Sled

Rest 2min

Amrap 7min
Partner A: 12/9 Cal Assault Bike
Partner B: Max Push ups

Rest 2min

Amrap 7min
Partner A: 25 Sit ups Weighted
Partner B: Max DU/ SJR

Rest 2min

3min
Plank Hold

26-11-2018

FITNESS

Strength

Find a Heavy Clean and Jerk in 15minutes

WOD
Team of 2
For Time
16 Clean and Jerk 80/50
24 Bar Muscle ups/Banded BMU/Pull ups
32 Burpees Over The Bar
Then,
24 Clean and Jerk 70/45
32 Chest to Bar/Pull ups/Jumping Pull ups
40 Burpees Over The Bar
Then,
32 Clean and Jerk 60/40
40 TTB/Leg Raises
48 Burpees Over The Bar

BURNOUT

Emomx8min

ODD: 4 Push ups+8 Air Squats+ 10 Sit ups
EVEN: 40 DU/80 SJR

Rest 2min

Emomx8min
ODD: 12/9 Cal Skierg
EVEN: 15 KB Swings

Rest 2min

Emomx8min
ODD: 15 Wall Balls
EVEN: 10 Burpees
 

25-11-2018

FITNESS

Skill: Rope Climbs

EMOM 8min
Odd: 2/1 Rope Climbs
Even: 15 Wall Balls

Rest 2min

EMOM 8min
Odd: 15/12 Toes To Bar
Even: 16 Alternate Dumbell Snatch

Rest 2min

Amrap 8min
15 KB Swings 32/24
15 V Ups
250m Run

MOBILITY

Ankle

Thoracic

23-11-2018

FITNESS

Strength
EMOM 12
- 20'' L Sit
- 30'' hollow rocks
- 40'' Side plank
- 40'' Side plank

Skill: Burpee Over Wall

EMOM 24
- 10/8 Burpees Over Wall 1.4m/1.2m
- 15/12 Cal Row
- 15 Air Squat, 25 DU
- 12/10 Cal Ski

BURNOUT

EMOM x 30min
1) 12/9 Cal Air Runner
2) 12/9 Cal Assault Bike
3) 15 Push ups
4) 60m Sled Push
5) 50 DU/100 SJR
6) Rest

 

22-11-2018

FITNESS

WOD

Team of 2

Amrap 12min
20 Overhead Squat 60/40
30 Burpees Over Bar
40/30 Cal Air Runner

Rest 2min

Amrap 12min
20 Deadlift 100/60
30 Hand Release Push Ups
40 Pistols/ Box Pistols

Cooldown
250m Run
50 Sit Ups Weigthed

BURNOUT

Team of 2


For Time
3 Rounds of
500m Row/400m Row
500m Run Together
30 KB Thrusters
30 KB Swings
30 Sit ups
30 KB Box Step Ups

21-11-2018

FITNESS

Strength
Every 2min For 10min
5 Reps Back Squats 75%

Skill : Reverse Burpees, Clean

WOD
For Time
50/40 Cal Assault Bike
40 Box Jumps 70cm/60cm
30 Reverse Burpees Weighted 20/15
20 Back Rack Reverse Lunges 70/45
10 Clean And Jerk 70/45

BURNOUT

Amrap 30min
250m Run With Medball
15 Slamballs
15 Medball Sit ups
20 Medball Lunges
10 Push ups

MOBILITY

mobility
hips
glutes
hamstrings