25-04-2018

FITNESS

Strength

Find a Heavy Complex
1 Power Clean+1 Hang Power Clean+1 Jerk

WOD
For Time
3 Rounds of
30 Air Squats
20 TTB/Leg Raises
10 Hang Power Clean 60/40
250m Run

BURNOUT

Tabata 8 Sets

Cal Skierg

Tabata 8 Sets
Cal Row

Tabata 8 Sets
KB Swings

Tabata 8 Sets
Box Jumps

Tabata 8 Sets
DU/SJR

Tabata 8 Sets
Plank

MOBILITY

Front Squat

Ankle
Hips
Thoracic
Shoulders

24-04-2018

FITNESS

Strength

3x10 Scapular Constractions on Pull up Bar
3x8 Strict Pull ups
3x40sec Double DB/KB OH Hold
3x40sec Hollow Hold
3x8 Ring Push ups

WOD
Amrap 10min
300m/200m Row
10 Ring Push ups
10 Box Jumps 60cm/50cm

Rest 2min

Amrap 10min
14 Burpees
14 Alternate DB Snatch 22,5/15
40 DU/80 SJR

BURNOUT

Team of 2


Amrap 9min
30/20 Cal Air Runner
20 Push ups
20 Sit ups

Rest 1min

Amrap 9min
60m Sled Push
60m Sled Pull
60m Walking Lunges
60m Inch Worm

Rest 1min

Amrap 9min
20/16 Cal Assault Bike
60 Mountain Climbers
60 DU/120 SJR
20 Burpees

23-04-2018

FITNESS

WOD

Team of 2
4 Rounds of
Amrap 6min
20 Deadlift Rx(70-50/45-30)
40 Hand Release Push ups
20 Front Squat
40 C2B/Pull ups
Max Reps Thrusters
In The Remaining Time

Rest 2min B2N Rounds

BURNOUT

Every 2min For 30min

1) 250m Run
2) 15 Wall Balls+ 15 Push ups
3) 15/12 Cal Row+ 10 Box Jumps
4) 70 DU/140 SJR+ 20 Sit ups
5) 20-30 Burpees

21-04-2018

FITNESS

WOD
For Time
40/30 Cal Row
40 Wall Balls 12/9
40 Box Jumps
40 HSPU/Hand Release Push ups
40 Sit ups
40 One Arm DB Hang Clean and Jerks 20/12,5
40 DU/90 SJR
40 Burpees

MOBILITY

Smash Lacrosse Ball

Shoulders
Thoracic
Mobilty
Overhead Squat
Stability
Scapular

20-04-2018

FITNESS

Strength

3x10m KB/DB Front Rack Walking Lunges
3x10sec Hs Hold+ 10 Marching
3x30sec Hollow Hold
3x30sec Arch Hold
3x10 KB/DB Seated Press+10sec OH Hold

WOD
2 Rounds of
750m/500m Row
50 Push ups
35 Box Jumps
20 DB Thrusters 20/12,5
5 Ring Muscle ups/Ring Pull 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
30m Sled Push
30m Sled Pull
30m Inch Worm
30m Broad Jumps
60m One Arm Overhead Walk
With Slamball

19-04-2018

FITNESS

Team of 2


WOD#1
Amrap 8min
30 Wall Balls
30 Push ups
60 DU/120 SJR

Rest 2min

WOD#2
Amrap 10min
3,6,9,12,15,18 . . . etc
Partner Deadlift 140/100
Synchronized Bar Facing Burpees Over the Bar

Rest 2min

WOD#3
For Time
30 Bear Complex 60/40

BURNOUT

Team of 2


Amrap 30min
1km Bike
1000m Row
40 Push ups
40 Air Squats
250m Run Together

18-04-201

FITNESS

Strength

Find a Heavy Complex
1 Squat Snatch+1 OHS+1 Squat Snatch

WOD
For Time
10 Bar Muslce ups/C2B/Pull us
20 Squat Snatch 50/30
30 Burpees Over The Bar
40 HSPU/Hand Release Push ups
50 Pistols/Air Squats

BURNOUT

Amrap 30min

250m Run
15/12 Cal Row
40 Moutain Climbers
15 Slamballs
20 Chest Passes
40 Tap On The Ball

MOBILITY

Mobility

Shoulders
Scapular
Thoracic
Traps

17-04-2018

FITNESS

Strength

3x6 Strict Pull ups( Weighted)
3x6 Strict TTB/Leg Raises
3x30sec DB/KB Overhead Hold
3x30sec Hollow Hold
3x6 Strict Ring Dips


WOD
For Time
5 Rounds of
12 Burpee Box Jumps
15 Ring Dips
20 KB Swings 24/16
20/15 Cal Row

BURNOUT

EMOM x30min

1) 20 Lunges
2) 20 Sit ups
3) 20 Push ups
4) 50 DU/100 SJR
5) 30m Sled Push

16-04-2018

FITNESS

Strength

Find A Heavy Complex in 15min
1 Squat Clean+1 Thruster

WOD
Team of 2
For Time
100 Wall Balls 12/9
80 Hand Release Push ups
60 DB Snatch 25/15
40 C2B/Pull ups
20 Squat Clean 80/50

BURNOUT

Every 3min For 36min

1) 250m Run + 15 Burpees
2) 15 KB Thrusters+15 KB Swings+15 Sit ups
3) 24/20 Cal Row + 15 Box Jumps
4) 50 DU/100 SJR+ 15 Push ups+ 50 DU/100 SJR

14-04-2018

FITNESS

Strength

Front Squat
7-5-3-1
65%-75%-85%-95%

WOD
For Time
10 Wall Walk
20 Double KB Swings 28-16/20-8
30 Double KB Front Squats
40 Burpees
30 Double KB Front Squats
20 Double KB Swings
10 Wall Walk

MOBILITY

Front Squat

Wrist
Elbows
Shoulders
Thoracic