10-09-2018

FITNESS

Strength

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

Team of 2
WOD
Amrap 17min
20 Power Clean 70-50/45-30
30 TTB/Leg Raises
40 Air Squats

BURNOUT

Every 2min For 30min

1) 350m/300m Row
2) 300m/250m Skierg
3) 10-15 Burpees Box Jumps
4) 250m Run
5) 100 DU/200 SJR

08-09-2018

FITNESS

Core Strength

2 Rounds of
1min Hollow Hold
1min Hollow Rocks
1min V Ups
1min Plank Hold
1min Arch Hold
1min Rest

WOD
''Helen''
3 Rounds of
400m Air Runner
21 KB Swings 24/16
12 Pull ups

MOBILITY

Hips

Hamstrings
Thoracic
Scapular

07-09-2018

FITNESS

Strength

4 Sets of
3 Wall Walk
6 Strict Pull ups(Weighted)
40sec Plank
40sec Arch Hold
30m Farmers Carry

WOD
5 Rounds of
1min Max Cal Row
1min Rest
1min Max DU/SJR
1min Rest

BURNOUT

Emom x 30min

1) 12/10 Cal Air Runner
2) 10/7 Cal Assault Bike
3) Plank
4) 30m Sled
5) 10 Burpees
6) Rest

06-09-2018

FITNESS

Strength

3 Sets of
8 Bench Press
8 Sumo Deadlift
*Start with light weight for all sets

Team of 2
WOD
3 Rounds of
250m Run Together
30 Overhead Squat 40/30
30 Burpees Over The Bar

BURNOUT

Team of 2

For Time
1000m Row
50 Sit ups
500m Run Together
50 Push ups
1000m Skierg
50 Air Squats
500m Run Together
50 DU/100 SJR

05-09-2018

FITNESS

Strength

4 Sets of
8 Front Squats
8 barbell Row
*Start with light weight for all sets

WOD
For Time
21 - 15 - 9
Pull ups
Hand Release Push ups
Cal Assault Bike (W:18/12/6)

BURNOUT

Tabata 8 sets

Cal Row

Tabata 8 sets
Cal Skierg

Amrap 15min
10 GTOH
10 Box Jumps
10 Weighted Sit ups
10 Burpees Jump to Plate

MOBILITY

Smash

Quads
Hamstrings
Squat therapy

04-09-2018

FITNESS

Strength

4 Sets of
8 Strict Ring Dips/Dips
6 Strict TTB/Leg Raises
15 V - Ups/V - Sit ups
2 Wall Walk
30sec Push ups Hold

WOD
Amrap 15min
14/12 Cal Row
12 Sit ups
14 DB Push Press 22,5/15
12/10 Cal Skierg

BURNOUT

Team of 2

Amrap 15min
30/20 Cal Air Runner
30 Sit ups
20 Swings
10 Push ups

Rest 2min

Amrap 15min
60m Sled Push
60m Sled Pull
60m Inch Worm
60 DU/120 SJR

03-09-2018

FITNESS

Strength

EMOM x 12min
1) 40sec HS Hold
2) 40sec DB Biceps Curl to Press
3) 40sec Squat Hold
4) 40sec Hollow Hold

Team of 2
WOD
Amrap 20min
100 DU/200 SJR
30 Wall Balls 12-9/9-6
20 Burpee Box Jumps
20 TTB/Leg Raises

BURNOUT

Amrap 8min

250m Run
10 Squats
10 Push ups

Rest 2min

Amrap 8min
10/7 Cal Assault Bike
5 Burpees

Rest 2min

Amrap 8min
30 DU/60SJR
20 Mountain Climbers
10 Lunges

01-09-2018

FITNESS

Strength

4 Sets of
8 Back Squats
60m KB/DB Farmers Carry
*Start with light weight for all sets

WOD
4 Rounds of
20 One Arm DB Hang Clean and Jerk 25-20/17,5-12,5
15 Box Jumps 60cm/50cm
10 Pull ups

31-08-2018

FITNESS

Strength

4 Sets of
5 Strict Pull ups
5 Strict Ring Dips
30sec Hollow Hold
30sec Banded Squat Hold


WOD
Every 2min For 16min
1) 70 DU/140 SJR+12 Burpees
2) 2 Wall Walk+15/12 Cal Row

Accessory
Tabata 8sets
Plate OH Hold

30-08-2018

FITNESS

Strength

4 Sets of
8 Front Squats
8 One Arm DB/KB Strict Press 8/8
*Start with a light weight for all sets

WOD
Team of 2
Amrap 17min
30/20 Cal Air Runner
20 Front Squat (60-40/40-25)
10 Shoulder To Overhead (60/40/40-25)