23-06-2018

FITNESS

Skill: Rope Climb

WOD
Amrap 15min
21 Air Squats
15/12 Cal Skierg
9 TTB/Leg Raises

Tabata 8 sets
Hollow Hold
Arch Hold

MOBILITY

Smash

Quads
Hamstrings
Stretching
Squat Therapy

22-06-2018

FITNESS

Skill: HS Hold/ HSPU

WOD
For Time
3 Rounds of
40 DU/80 SJR
20 HSPU
Then,
5 Rounds of
14 One Arm DB Hang Clean and Jerk 20/12,5
14/10 Cal Row
Then,
3 Rounds of
20 Burpees
20 KB Swings 24/16
Then,
100 Sit ups

BURNOUT

Amrap 30min

250m Run
15 Box Jumps
15 Sit ups
15 Push ups
40 DU/80 SJR

21-06-2018

FITNESS

Team of 2


For Time
2000m Row
100 DB Snatch 30/20
100 Box Jumps 60cm/50cm
100 Hand Release Push ups
100 Sit ups
100 Burpees
2000m Skierg

BURNOUT

Team of 2


For Time
100 Cal Air Runner
80 Cal Assault Bike
60 Wall Balls
40 Burpees
120m Sled Push
120m Sled Pull
40 Burpees
60 Wall Balls
80 Cal Assault Bike
100 Cal Air Runner

20-06-2018

FITNESS

Strength

Emom x10min
1 Squat Clean + 1 Front Squat
*Build Weight

WOD
For Time
21 - 15 - 9
Deadlift 100/70
Wall Balls 12-9/9-6
TTB/Leg Raises

BURNOUT

Tabata 8 Sets

Row

Rest 1min

Tabata 8 Sets
Skierg

Rest 1min

Tabata 8 Sets
KB Swings

Rest 1min

Tabata 8 Sets
Bike

Rest 1min

Tabata 8 Sets
DU/SJR

Rest 1min

Tabata 8 Sets
Plank

MOBILITY

Mobility

Shoulders
Scapular
Thoracic
Traps

19-06-2018

FITNESS

Gymnastics

10-8-6-4-2
Strict HSPU/ Wall Walk(5-4-3-2-1)
Strict Chin Ups
Strict Ring Dips/Dips
20-16-12-8-4
Hollow Rocks
Arch Rocks

WOD
For Time
500m/400m Row
40 Box Jumps 70cm/60cm
5 Ring Muscle ups/10 Ring Pull ups
500m Run
40 Hand Release Push ups
5 Ring Muscle ups10 Ring Pull ups
500m/400m Skierg
40 Sit ups
5 Ring Muscle ups/10 Ring Pull ups
50 Burpees

BURNOUT

Team of 2


Amrap 30min
Ladder
10,20,30,40,50 . . . ETC
Cal Air Runner
Air Squats
Sit Ups
Burpees

18-06-2018

FITNESS

Team of 2

WOD#1
Amrap 15min
40 One Arm Alternate DB Snatch 25/15
40 One Arm DB Front Squat
40 One Arm DB Shoulder To Overhead
40 DU/80 SJR

Rest 2min

WOD#2
Amrap 15min
10,20,30,40...etc
Power Clean 70/45
250m Run Together

BURNOUT

2 Rounds of

500m Run
500m/400m Row
500m/400m Skierg
100 DU/200 SJR
50 Sit ups
40 Box Jumps
30 KB Swings
20 Push ups

16-06-2018

FITNESS

Skill: Rope Climbs

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

MOBILITY

Front Squat

Wrist
Elbows
Shoulders
Thoracic

15-06-2018

FITNESS

Strength

EMOM x12min
1) 30sec Hang Position Hold
2) 30sec HS Hold
3) 30sec L Sit Hold
4) 30sec Weighted Squat Hold

Skill: Man Makers

WOD
Amrap 15min
5 Man Makers 20/12,5
10 DB Box Steps Up Overs
30 DU/60 SJR

BURNOUT

Amrap 22min

250m Run
12/8 Cal Assault Bike
20 Sit ups
20 DU/40 SJR
30m Sled 20kg

Core Strength
1min Plank
1min Arch Hold
1min Hollow Hold
1min Side Plank L
1min Side Plank R

14-06-2018

FITNESS



Team of 3
For Time
50 - 40 - 30 - 20 - 10
Cal Assault Bike
Box Jumps Over 60cm/50cm
Lateral Burpees Over The Bar
Clean and Jerk

Weights
Option 1
M: 60-70-80-90-100
W: 40-45-50-55-60

Option 2
M: 40-50-60-70-80
W: 30-35-40-45-50

Option 3
M: 30-35-40-45-50
W: 20-25-30-35-40

Option 4
Choose Your own Weight for the WOD

BURNOUT

Team of 2


Amrap 30min
500m Row
250m Run Together
30 Medball Sit ups Together
30 Wall Balls
30 Burpees

13-06-2018

FITNESS

Stregth

Every 2min For 8min
5 Reps Deadlift 75%

WOD
For Time
40/30 Cal Assault Bike
40 Hand Release Push ups
40 Sit ups
40 DB Thrusters 20/12,5
40 DU/80 SJR
40 DB Front Rack Lunges

BURNOUT

Amrap 30min

10 Down Ups
10 GTOH
10 Weighted Sit ups
250m Run
15/12 Cal Skierg
40 DU/80 SJR

MOBILITY

Smash

Quads
Hamstrings
Stretching