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

08-08-2018

FITNESS

Strength

Find a Heavy Complex
1 Clean Pull+1 Power Clean
1 Front Squat+ 1 Push Jerk

WOD
''Grace''
30 Clean and Jerk 60/40

Core Strength
Tabata 8 sets
Hollow Hold
Tabata 8 sets
Side Plank L 4 sets
Side Plank R 4 sets

07-08-2018

FITNESS

Strength

6-5-4-3-2-1
Strict Pull ups
Strict Ring Dips
Strict TTB/Leg Raises
Strict HSPU/Pike Push ups

WOD
3 Rounds of
500m/400m Row
40 DU/80 SJR
30 Sit ups
20 Box Jumps 60cm/50cm
10 DB Thrusters 30-20/20-12,5

06-08-2018

FITNESS

Team of 2

WOD
For Time
20 TTB/Leg Raises
10 BMU/C2B/Pull ups
16 Clean and Jerk 90//55
24 Burpees Over The Bar
Then,
20 TTB/Leg Raises
10 BMU/C2B/Pull ups
32 Clean and Jerk 70/45
24 Burpees Over The Bar
Then.
20 TTB/Leg Raises
10 BMU/C2B/Pull ups
48 Clean and Jerks 50/30
24 Burpees Over The Bar

04-08-2018

FITNESS

'Filthy Fifty''


For Time
50 Box Jumps 60cm/50cm
50 Jumping Pull ups
50 KB Swings 16/12
50 Walking Lunges Steps
50 Knees To Elbows
50 Push Press 20/15
50 Hip Extensions
50 Wall Balls 9/6
50 Burpees
50 DU/100 SJR

03-08-2018

FITNESS

'Build Your Engine Vol.2''


EMOM x 30min
1) 10/7 Cal Skierg
2) 10 Burpees
3) 12/10 Cal Row

Core Strength
50 Sit ups
40 V ups/V Sit ups
30 Hollow Rocks
20 Strict TTB/Strict Leg Raises

02-08-2018

FITNESS

1min Plank

1min Sit ups
1min Hollow Hold
1min Hollow Rocks
1min Hang Position Hold

Skill: Devil Presses

Team of 2
WOD
For Time
Buy in: 1000m Row
Then
30-20-10
Ring Muscle ups/Burpee to Ring Pull ups/Burpee to Pull ups
Devil Presses 20/12,5
DB Box Step Ups Over
 

01-08-2018

FITNESS

Strength

Every 2 min For 10min
4 Reps Back Squats 75%-80%

WOD
3 Rounds of
1min: Max Cal Assault Bike
1min: Rest
1min: Max Reps Wall Balls
1min: Rest
1min: Max Reps DU/SJR
1min: Rest



31-07-2018

FITNESS

Strength

2min HS Hold
Rest 1min
2min Hang Position Hold
Rest 1min
2min Push up Hold On Rings
Rest 1min
2min Hollow Hold Position

WOD
For Time
75/50 Cal Row
65 Sit ups
45 Box Jumps Over
25 Ring Push ups/Hand Release Push ups
15/12 Cal Skierg
5 Rope Climbs


BURNOUT

Team of 2


For Time
3 Rounds of
800m Run On Air Runner
60 Wall Balls
40 Push ups
20 Sit ups

30-07-2018

FITNESS

WOD#1

Amrap 8min
6 Burpees Over The Bar
8 Overhead Squats 50/30
20 DU/40 SJR

Rest 2min

WOD#2
Amrap 8min
6 Burpees Over The Bar
8 Power Clean 60/40
10 TTB/Leg Raises

Rest 2min

WOD#3
Amrap 8min
4 Bar Muscle Ups/Pull ups
6 Burpees Over The Bar
8 Squat Clean 70/45

BURNOUT

Every 4min For 16min

250m Run
20/16 Cal Skierg

Rest 2min

Every 4min For 16min
20/16 Cal Row
12 Burpees Box Jumps