29-08-2018

FITNESS

Strength

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

WOD
21-15-9
Cal Assault Bike(W:18/12/6)
KB Swings 24/16
Sit ups

28-08-2018

FITNESS

Core Strength

4 Sets of
10 One Arm Ring Rows 10/10
10 DB/KB Strict Presses
1min Double KB/DB Front Rack Hold
2 Wall Walk

WOD
Amrap 16min
12/8 Cal Skierg
15m Walking Lunges
20 Hand Release Push ups
250m Run

27-08-2018

FITNESS

Core Stregth

2 Rounds of
1min Plank
1min Hollow Hold
1min Hang Position Hold
1min Sit ups
1min Arch Hold

Team of 2
WOD
Amrap 16min
20/16 Cal Row
20 Box Jumps 60cm/50cm
20 TTB/Leg Raises
20 DB Thrusters 20/10
20 Burpees

Tabata 8 sets
DU/SJR

25-08-2018

FITNESS

WOD

''Cindy''
Amrap 20min
5 Pull ups
10 Push ups
15 Squats

Tabata 6sets
HS Hold
Hollow Hold
Side Plank R
Side Plank L

24-08-2018

FITNESS

Strength

4 Sets of
10 Ring Push ups
30sec Squat Hold
15 DB Floor Presses
30sec Hollow Hold
30m KB/DB Farmers Carry Hold

WOD
EMOM x 16min
1) 14/10 Cal Skierg
2) 10 Burpees
3) 40 DU/80 SJR
4) Rest

23-08-2018

FITNESS

Core Strength

Emomx 10min
ODD: 30sec Hollow Hold+30sec Push up Hold
EVEN: 30sec Sit ups

WOD
Amrap 15min
15 Wall Balls 9/6
10 Pull ups
15/12 Cal Row

Accessory
30 Reps DB Curls to Strict Press
30 Strict TTB/Leg Raises

22-08-2018

FITNESS

Strength
4 Rounds of
30sec KB/DB One Arm OH Hold L/R
30sec Scapular Constractions
6 1/2 Man Makers


WOD
Amrap 14min
20 Push ups
15/12 Cal Air Runner
10/7 Cal Assault Bike

21-08-2018

FITNESS

Strength

3 Rounds of
40sec Hang Postion Hold
20sec Rest
40sec Squat Hold
20sec Rest
40sec KB Farmers Carry Hold
20sec Rest
40sec Push Up Hold
20sec Rest

WOD
Amrap 16min
12/10 Cal Row
8 TTB/Leg Raises
10/7 Cal Skierg
8 Box Jumps

20-08-2018

FITNESS

Core Strength

2 Rounds of
1min Plank
1min Arch Hold
1min Hollow Hold
1min Sit ups
1min Rest

WOD
Amrap 15min
5 Push ups
10 Sit ups
15 Air Squats
30 DU/60 SJR

Rest 2min

EMOM x8min
ODD: Burpees
EVEN: Rest

09-08-2018

FITNESS

'Have Nice Holiday Guys and Have Fun''


Team of 2
WOD#1
''D Ball Death''
Amrap 10min
4 Burpees Over The D Ball
3 D Ball Deadlift
2 D Ball Clean To Shoulder
1 D Ball Clean To Shoulder To Squat

Rest 2min

WOD#2
''Cindy XXX>
Amrap 10min
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

Rest 2min

WOD#3
"Death of Snatches''
Amrap 10min
16/12 Cal Assault Bike
14 Squat Snatches 40/25
14/10 Cal Assault Bike
12 Squat Snatches 50/30
12/8 Cal Assault Bike
10 Squat Snatches 60/40
10/6 Cal Assault Bike
Max Reps Squat Snatches 70/45