21-09-2018

FITNESS

Strength

4 Sets of
Max Hang Position Hold With Chin Over the Bar
8 Strict TTB/Leg Raises
8 Strict Ring Dips/Dips
1min Squat Hold

WOD
For Time
21-15-9
Cal Row
Facing Burpees Over The KB
Goblet Squats 32/24
Ring Dips


BURNOUT

Every 2min For 24min

1) 300m Run On Air Runner
2) 24/18 Cal Assault Bike
3) 60m Walking Lunges
4) 100 DU/200 SJR

20-09-2018

FITNESS

Core Strength

50 Medball Sit ups
1min Side Plank Hold R
40 Medball Sit ups
1min Side Plank Hold L
30 Medball Sit ups
1min Plank Hold

Team of 2
WOD
5 Rounds of
20 Power Snatches 50-40/30-25
20/16 Cal Assault Bike
20 Box Jumps 70cm-60cm/60-50cm

BURNOUT

Team of 2


Amrap 12min
750m Run Together
The Remaining Time Max Meters Row

Rest 4min

Amrap 12min
750m Run Together
The Remaining Time Max Meters Skierg

19-09-2018

FITNESS

Strength

5 Sets of
5 Deadlift
*Build Weight in every set

WOD
For Time
4 Rounds of
21 Wall Balls 12-9/9-6
15 Burpees
9 TTB/Leg Raises

BURNOUT

3 Rounds of

Amrap 4min
15 KB Swings
20 Air Squats
Max Reps DU/SJR

Rest 1min B2n Rounds

3 Rounds of
Amrap 4min
15/12 Cal Row
20 Lunges
Max Shuttle Run

Rest 1min B2n Rounds

MOBILITY

Mobility

Shoulders
Scapular
Thoracic
Traps

18-09-2018

FITNESS

Skill: HS Hold/HSPU

Amrap 12min
200m Row
8 HSPU/Pike Push ups
12 Box Jumps

Rest 2min

Amrap 12min
250m Run
16 KB Swings 24/16
40 DU/80 SJR

BURNOUT

Team of 2

2 Rounds of
Amrap 4min
Max Distance Sled Push

Rest 2min

Amrap 4min
Max Cal Air Runner

Rest 2min

Amrap 4min
Max Reps Burpees

Rest 2min

17-09-2018

FITNESS

Strength

5 Sets of
5 Overhead Squats
*Build Weigth in every set

Team of 2
WOD
Amrap 18min
20 Clean and Jerks 60/40
30 Hand Release Push ups
20 Front Squat
30 Pull ups

BURNOUT

Every 4min For 36min

1)250m Run+20 Push ups
2)300m Row+250m Skierg
3)10 Box Jumps+20 Wall Balls

15-09-2018

FITNESS

Skill: TTB/Leg Raises

WOD
Open 18.1
Amrap 20min
8 TTB/Leg Raises
10 One Arm DB Hang Clean and Jerks 22,5/15
14/12 Cal Row

Tabata 8 sets
Burpees

MOBILITY

Front Squat

Wrist
Elbows
Shoulders
Thoracic

14-09-2018

FITNESS

Core Strength

4 Sets of
Max Hang Position Hold
30sec Hollow Hold
20 Sit ups
10 Hollow Rocks
2 Wall Walk
30sec HS Hold Facing the Wall

WOD
For Time
21 - 15 - 9
Cal Skierg (W 18-12-6)
KB Swings 24/16
Sit ups
Cal row (W 18-12-6)
Box Jumps 60cm/50cm

BURNOUT

Every 6min For 30min

20/15 Cal Air Runner
15/12 Cal Assault Bike
15 Sit ups
30m Sled Push Empty

13-09-2018

FITNESS

Strength

5 Sets of
5 Push Press
*Build weight in every set

Team of 2
For Time
3 Rounds of
40 Thrusters 40/25
40 Burpees Over The Bar
250m Run Together

BURNOUT

Team of 2

For Time
250m Medball Run
1000m Row
60 Wall Balls
250m Medball Run
1000m Skierg
60 Medball Sit ups
250m Medballs Run
100 DU/200 SJR
60 Box Jumps

12-09-2018

FITNESS

Strength

5 Sets of
5 Front Squats
*Build weight in every set

WOD
For Time
4 Rounds of
21 Deadlift 60/40
15/12 Cal Assault Bike
9 C2B/Pull up

BURNOUT

EMOM x 10min

ODD: Max Cal Row
EVEN: Rest

Rest 2min

EMOM x10min
ODD: Max Cal Skierg
EVEN: Rest

Rest 2min

EMOM x 10min
ODD: Max Burpees
EVEN: Rest

MOBILITY

Smash

Quads
Hamstrings
Stretching

11-09-2018

FITNESS

Strength

EMOM x 12min
1) 40sec Hang Position Hold
2) 40sec Push ups Hold
3) 40sec Squat Hold
4) 40sec Hollow Hold

WOD
For Time
21-15-9
Cal Row(W:18-12-6)
Burpee Box Jumps 60cm/50cm
Double DB Shoulder To Overhead (25-20/15-12,5)

BURNOUT

Team of 2

Amrap 30min
30 Air Squats
30/20 Cal Air Runner
30 Push ups
30/20 Cal Assault Bike
30m Sled Push Empty