23-01-2018

FITNESS 

Strength

3x6 Strict Chin ups
3x6 Strict HSPU/ 2 Wall Walk
3x20 Hollow Rocks
3x20 Arch Rocks
3x20 Plank Scapular Constraction

Skill: Toes To Bar

WOD
For Time
2 Rounds of
30/20 Cal Row
30 HSPU
30 TTB/Leg Raises
30 KB Swings 24/16

BURNOUT

Team of 2


Amrap 15min
300m Run on Air Runner
20 Synchronized Air Squats
30 Synchronized Taps on Push up Position
10 Burpees

Rest 2min

Amrap 15min
60m Sled Push
60 DU/120 SJR
60m Sled Pull
60m Broad Jumps

22-01-2018

FITNESS

Go Heavy or Go Home!!!

Strength
Front Squat
1x5 75%
1x3 85%
1x1+ 95%
3x2 Wall Walk

WOD
Team of 2
For Time
''Squat Clean Pyramid""
20 Squat Clean 40/30
20 Synchronized Burpees
18 Squat Clean 50/35
18 Synchronized Burpees
16 Squat Clean 60/40
16 Synchronized Burpees
14 Squat Clean 70/45
14 Synchronized Burpees
12 Squat Clean 80/50
12 Synchronized Burpees
10 Squat Clean 90/55
10 Synchronized Burpees

BURNOUT

Running The Clock

0min - 7min
8 Slamballs
8 Sit ups with slamball
8 Push ups
7min - 8min
Rest
8min - 15min
12 KB Swings
12 KB Lunges
12 KB Push Press
15min - 16min
Rest
16min - 23min
10/7 Cal Row
10 Wall Balls
10 Burpees
23min - 24min
Rest
24min - 28min
1min Plank
1min Side Plank
1min Side Plank
1min Hollow Hold

20-01-2018

FITNESS

Strength

Back Squat
1x3 70%
1x3 80%
1x3+ 90%

WOD
For Time
800m Run on Air Runner
63 KB Swings
36 Pul ups
600m Run
42 KB Swings
24 Pull ups
400m Run
21 KB Swings
12 Pull ups

Men: 24kg
Women: 16kg

MOBILITY

Hips

Spine
Ankle
Squat Therapy

19-01-2018

FITNESS

Strenght
3x6 Strict Mix Grip Pull
ups (6/6)
*With 2sec Pause at the top
3x20sec Scapular Constraction
on Plank
3x20sec L - Sit On Rings/
On Parallete
3x4 Strict Ring Dips/Dips
3x30sec Hollow Hold

WOD
Team of 2
For Time
50-40-30-20-10
Cal Row
Cal Skierg

*After each Round
20 Sit Ups
60 DU/120STR
14 Burpees 

BURNOUT

Amrap 15min
10/7 Cal Skierg
10 Lunges
10 V ups/Sit ups

Amrap 15min
250m Run With Medball
30 DU
12 Wall Balls
8 Push ups

18-01-2018

FITNESS

Strength

Deadlift
1x3 70%
1x3 80%
1x3+ 90%
3x20sec HS Hold

WOD
Team of 2
For Time
40 HSPU/ Hand Release Push ups
40 Sit ups
40 Ovearhead Squats 40/25
30 HSPU
30 Sit ups
30 Overhead Squats 50/30
20 HSPU
20 Sit ups
20 Overhead Squats 60/40
10 HSPU
10 SIt ups
10 Overhead Squats 70/45


BURNOUT

Team of 2


Amrap 35min
400m Row
20 DU/40 SJR Each
20 Burpees
20 Box Jumps
30sec Plank Together

17-01-2018

FITNESS

Strength

Barbell Strict Press
1x3 70%
1x3 80%
1x3+ 90%
3x60m KB/DB Farmers Carry Walk

WOD
EMOMx 20min
1) 3 CnJ + 4 Front Squat
2) 60 DU/ 35sec SJR or DU
3) 9-15 Air Squats+ 7-10 Push ups + 5-7 Pull ups
4) Rest

* Choose Your Weight!!

BURNOUT

Tabata 8 sets

Cal Row
Tabata 8 sets
DU/ SJR

Amrap 20min
KB Hug Walk Carry 250m
10 KB Thrusters
10 KB Swings
10 Hollow Rocks/ V-ups

MOBILITY

Ankle

Lower Back
Hips
Shoulders

16-01-2018

FITNESS

Strength

3x5 Strict Chin ups
*With 2 sec Pause at the top
3x5 Strict HSPU/3 Wall Walk
*With 2sec Pause at the bottom(HSPU)
*With 2sec Pause at the Top(WW)
3x40sec Hollow Hold
3x40sec Arch Hold

WOD
For Time
50/40 Cal Row
40 Box Jumps
30 Burpees
20 KB Swings 32/24
10 Strict Deficit HSPU

BURNOUT

Team of 2


Amrap 30min
250m Run
20 Burpees
20 Wall Balls
20 Sit ups
40 DU/ 120 SJR

15-01-2018

FITNESS

Strength

Front Squat
1x3 70%
1x3 80%
1x3+ 90%
3x6 Strict TTB/Leg Raises

WOD
Team of 2
4 Rounds of
20 Power Clean 60/40
20 Thrusters
20 TTB/Leg Raises

BURNOUT

Amrap 15min

15/12 Cal Row
12 Air Squats
8 Push ups

Amrap 15min
250m Run
10 Burpees
10 Sit ups
 

13-01-2018

FITNESS

Strength

Back Squat
1x5 65%
1x5 75%
1x5+ 85%

WOD
8 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats

Then

2 Rounds of Kelly
400m Run
30 Wall Balls
30 Box Jumps

MOBILITY

Wrist

Hips
Hamstrings
Thorasic Spine
Lower Back

12-01-2018

FITNESS

Strength

3x8 One Arm Seated DB Press 8/8
3x30sec Hollow Hold
3x20sec Push ups Hold On Rings
3x5 Ring Push ups
3x30sec Wall Sit

WOD
Amrap 18min
15/12 Cal Skierg
15 Unbroken KB Swings 24-20/16-12
15 Sit ups
40 DU/80 SJR

BURNOUT

10 Minutes Running Drills

Amrap 20min
Team of 2
60m Sled Push
20 Swings
20 Push ups
20 Air Squats
20 Sit ups