22-10-2018

FITNESS

Cards Play Warm up

7minutes WODs

WOD
Team of 2
Buy in: 140 Hand Release Push ups
Then
1200m Row
80 Burpee Box Jumps Over 60cm/50cm
800m Row
50 Burpee Box Jumps Over 60cm/50cm
400m Row
20 Burpee Box Jumps Over 60cm/50cm

BURNOUT

Every 8min For 32min

250m Run
15/12 Cal Bike
12 Burpee Box Jumps
30 Squats
20 Sit ups
50 DU/100 SJR

20-10-2018

FITNESS

Skill: D Ball Clean

''Saturday EMOMtional''
WOD#1
EMOM x10min
ODD: 12 Thrusters 40/25
EVEN: 1 Round Cindy(5 Pull ups+10 Push ups+15 Squats)

Rest 2min

WOD#2
EMOMx10min
ODD:14/10 Cal Erg Bike OR Assault Bike
EVEN: 7 D Ball Clean Over Shoulder

Rest 2min

WOD#3
EMOMx10min
ODD: 100m Air Runner
EVEN: 30m Sled Push 40kg/20kg

MOBILITY

Overhead Squat

Wrists
Elbows
Shoulders
Thoracic
Scapular
Lats

19-10-2018

FITNESS

Skill: Ring Muscle ups


WOD
For Time
50 DU/100 SJR
35 Burpees
20 Ring Muscle ups/40 Ring Pull ups
35 Burpees
50 DU/100 SJR

BURNOUT

Every 3min

1) 300m Run On Air Runner
2) 24/20 Cal Assault Bike
3) 30m Sled Push+30m Sled Pull
4) 15 Squats+15 Push ups+15 Burpees

18-10-2018

FITNESS

Team of 2


WOD
For Time
7 Rounds of
20/16 Cal Row
20 Burpees Over The Row
20/16 Cal Skierg
20 Box Jumps 60cm/50cm

BURNOUT

Team of 2


For Time
100/70 Cal Bike
80 Slamballs
60 Sit ups
40 Push ups
250m Run Together
40 V Ups
60 Burpees
80 Lunges
100/70 Cal Runner

17-10-2018

FITNESS

Mobility: Ankle,Hips,Thoracic

Skill: Pistols,Squat Snatches

WOD
For Time
21 HSPU/DB Strict Press (15/10)
42 Pistols/Goblets Squats (20/12)
15 C2B/Pull ups/Jumping Pull ups
30 Wall Balls (12-9/9-6)
9 BMU/Pull ups/Jumping Pull ups
18 Squats Snatches (40/25)

BURNOUT

EMOMx14min

ODD: 14/10 Cal Row
EVEN: 10 Box Jumps

Rest 3min

EMOMx14min
ODD: 12/8 Cal Skierg
EVEN: 18 KB Swings

MOBILITY

Mobility

Shoulders
Scapular
Thoracic

16-10-2018

FITNESS

Strength

3 Sets of
5x(1 Push ups+1 Hand Release Push up+1 Wall Walk+10sec HS Hold)
30sec Hollow Hold
5x(10sec Ring Dip/Dip Support+5 Strict Ring Dips/Dips+10sec Ring Dip/Dip Support)
30sec Plank
5x(10sec Hang Position Hold+3 Strict TTB/Leg Raises+3 Kipping TTB/Leg Raises)
30sec Arch Hold

WOD
Amrap 16min
2,4,6,8,10,12...etc
Cal Row
Box Jumps Over 60cm/50cm
Cal Skierg
Ring Dips

BURNOUT

EMOMx30min

1) 100m Run On Air Runner
2) 14/10 Cal Assault Bike
3) 15 Wall Balls
4) 30m Sled Pull
5) 20 Push ups
6) Rest

15-10-2018

FITNESS

Monday Madness!!


Team of 2
WOD
Amrap 12min
12 Squat Clean 80/50
18 TTB/Leg Raises
24 Hand Release Push ups

Rest 2min

Amrap 10min
14 Shoulder To Overhead 60/40
12 BMU/Pull ups
250m Run Together

Rest 2min

Amrap 8min
4,8,12,16,20,24,28,32
Thrusters 40/25
Burpees Over The Bar

BURNOUT

Every 8min For 32min

500m/400m Row
300m/200m SKierg
15 Burpee Box Jumps
100 DU/200 SJR

13-10-2018

FITNESS

Insane Saturday


WOD
Amrap 28min
15/12 Cal Row
12 Box Jumps Over 80-60cm/70-50cm
1 DB Complex Unbroken 20/12,5

After Each Round 1 Rep DB Complex

*DB Complex
1 Man Maker
1 DB Lunges each leg
1 DB Burpee
1 DB Deadlift
1 DB Power Clean
1 DB Squat Clean
1 DB Front Squat
1 DB Devil Press
1 DB Thruster
1 DB Shoulder To Overhead

MOBILITY

Front Squat

Ankle
Thoracic
Shoulders

12-10-2018

FITNESS

Strength

3 sets of
8 Strict Chin ups
8 Strict Ring Dips/Dips
30sec Hollow Hold
30sec Arch Hold
30sec HS Hold

WOD
''Gymnastic Chipper''
For Time
30-20-10
Air Squats
Pull ups
Ring Dips
Walking Lunges Steps
TTB/Leg Raises
Hand Release Push ups


*Every 2min Stop and Perform 7 Burpees
Until you complete the WOD

BURNOUT

Every 2min For 30min

1) 250m Run
2) 60m Sled Push
3) 20 Cal Assault Bike
4) 15 KB Swings+15 Goblet Squats
5) 15 Sit ups+15 V Ups+15 Hollow Rocks

11-10-2018

FITNESS

Skill: Hang Power Snatches


Team of 3

WOD
100/70 Cal Assault Bike
50 Hang Power Snatches 40/25
400m Run Air Runner
100/70 Cal Assault Bike
50 Power Snatches 50/30
400m Run Air Runner
100/70 Cal Assault Bike
50 Squat Snatches 60/40
400m Run Air Runner

BURNOUT

Team of 2


Amrap 30min
10,20,30,40,50...etc
Sit ups
Cal Row
Burpee Over The Row

*After Each Set 250m Run Together