20-11-2018

FITNESS

Skill: Bar Muscle ups

WOD
With A Running Clock

0-10'
15-12-9
Bar Muscle ups/Banded Bar Muscle up/ Jumping Bar Muscle Up
Cal Row
Sit ups

10'-20'
21-15-9
HSPU/ Deficit HSPU
V Ups
250m Run

* You Choose The Deficit 

BURNOUT

Team of 2


Amrap 14min
Max Distance Air Runner
Every 2min Do 10 Synchronized Burpees

Rest 2min

Amrap 14min
Max Cal Assault Bike
Every 2min Do 10 Reps Each
Jump Over The Partner in Plank Position

19-11-2018

FITNESS

EMOM 9
- 25/20'' L sit
- 35'' Hollow
- 45'' Plank

Team of 2
Amrap 30min
100 DU/200 SJR
3 Power Cleans each partner
3 Front Squats each partner
3 Shoulder To Overhead each partner
20 Cal Air Bike

BURNOUT

3 Rounds of
1min: Max Cal Row
1min: Rest
1min: Max Cal Bike
1min: Rest
1min: Max DU/SJR
1min: Rest
1min: Wall Balls
1min: Rest
1min: Box Jumps
1min: Rest

 

17-11-2018

FITNESS

Skill: D Ball Clean Shoulder Over


2 Rounds of
Amrap 3min
18/14 Cal Air Bike
The Remaining Time Max
D Ball Clean Over The Shoulder

Rest 1min B2N Rounds

2 Rounds of
Amrap 3min
12 Burpee To Pull Up
The Remaining Time Max Reps
Thrusters 42,5/30

Rest 1min B2N Rounds

2 Rounds of
Amrap 3min
7/5 Wallwalk
The Remaining Time Max
Distance on Air Runner

Rest 1min B2N Rounds

MOBILITY

smash
hamstrings
lower back

mobility 
hamstrings

shoulders

16-11-2018

FITNESS

Strength

3 Sets of
10 Inverted Row
10 One Arm Dumbbell Press

then

3 Set of
12 Incline Bench Horizontal Abductions
12 Prone Angels

WOD
With a Running Clock:
0'-8'
30 DU
12 Dymbbell Power Clean
8'-16'
250/200 m.Row
16 One Arm Dumbbell
Overhead Lunges
16'-24' 
240 m.Run
20 V Sit Ups

BURNOUT

Team of 2

For Time
100 Cal Air Runner
100 Burpees Over The Partner
100 Sit ups
100 Push ups
100 Air Squats

15-11-2018


FITNESS

Skill:Squat Snatch, Sumo Deadlift High Pull

Team of 2

For Time
50 Burpees Over The Bar
50 Hang Power Snatches 40/25
50 Synchronized Sit Ups


40 Burpees Over The Bar
40 Power Snatches 50/30
40 Sumo Deadlift High Pull 50/30

30 Burpees Over The Bar
30 Squat Snatches 60/40
30 Bar Muscle Up/ Chest To Bar/ Pull Ups


BURNOUT

Tabata 8 sets

Cal Skierg

Tabata 8 sets
Burpees

Amrap 20min
8 Ground To Overhead
12 OH Lunges
16 Weigthed Sit ups
250m Run With Plate

14-11-2018

FITNESS

Strength
Every 2min For 10min
5 Reps Front Squat 75%

Skill: Bear Complex

WOD
5 Rounds For Time
5 Bear Complex 60/40
250m Run

Core
75 Weighted Sit-Ups

BURNOUT

3 Rounds of
Amrap 4min
30/20 Cal Row
20 Air Squats
Max Reps Push ups

Rest 1min B2N Sets

3 Rounds of
Amrap 4min
250m Run
10/7 Cal Skierg
Max Reps Box Jumps

Rest 1min B2N Sets

MOBILITY

smash
calves
hamstrings
quads
lower back
mobility&stability
thoracic
 

13-11-2018

FITNESS

Strength
3 sets of
8 Bench Press
8 Strict Ring Pull Ups

skill: Devil Press


EMOM 20
- 14/11 cal ski
- 5 Chest to Bar,10 HR Push Ups, 15 Air Squat
- 8 Devil Press
- 60 DU/120 Rope Jumps
- Rest

then accumulate 2' weighted plank

BURNOUT

Team of 2


Amrap 30min
30 Wall Balls
30 Sit Ups
30/20 Cal Air Runner
30 Swings
30 Push ups

12-11-2018

FITNESS

Have a nice Week Ladies and Gentlemen

Strength
Back Squats
3x5
Build Load in Every Set
3x10 Bend Over Row

AMRAP 14
12 Push Jerk 60/40
12 Swings 32/24
12 Toes To Bar
250m Run

Half Tabata
Hollow/Scaled Hollow

BURNOUT

EMOMx30min

1) 15/12 Cal Air Runner
2) 6-10 Push ups+12-18Air Squats
3) 40sec Plank Hold
4) 12/9 Cal Bike
5) 10-15 Burpees
6) 40 DU/ 80 SJR

10-11-2018

FITNESS

Skill: Man Maker

With A Running clock

0'-10'
AMRAP
1,2,3,4,5,6,7,...
Man Makers
20 DU

10'-20'
AMRAP
16 Walking Lunges Weighted
16/12 Cal Row

20'-30'
AMRAP
25 Sit Ups Weighted 20/15
250m Run

MOBILITY

Front Rack

Overhead
Hips
Hamstrings

09-11-2018

FITNESS

Skill: Rope Climbs

EMOMx 8min
ODD: 1 Rope Climb/1 Legless Rope Climb
EVEN: 10 HSPU/10 Deficit HSPU

Rest 1min

EMOMx 8min
ODD: 10 Chest to Bar Pull ups/10 Pull Ups
EVEN: 16 Pistols/32 Air Squats

Rest 1min

EMOMx 8min
ODD: 15/12 Burpees
EVEN: 15 V ups

BURNOUT

Amrap 8min

15 KB Swings
30 Mountain Climbers
40 DU/80 SJR
10 Sit ups

Rest 2min

Amrap 8min
15 GTOH
10 Lunges
10 Burpees Over The Plate

Rest 2min

Amrap 8min
TEAM OF 2
30m Sled Push
30m Sled Pull