12-06-2018

FITNESS

Strength

3x7 Strict C2B/Pull ups
3x7 Strict Ring Dips/Dips
3x30sec Weighted Hollow Hold
*With Light Weights
3x30sec HS Hold

WOD
For Time
3 Rounds of
500m Row
21 TTB/Leg Raises
15 Burpee Box Jumps 60cm/50cm
9 Ring Muscle ups/9 Ring Pull ups+9 Ring Dips

BURNOUT

Team of 2


For Time
4km Run On Air Runner
*Every 500m Each Athlete Perform :
10 Sit ups
10 Lunges
10 Push ups
30 Mountain Climbers
*And Continue The Run With Your Teammate

11-06-2018

FITNESS

WOD

Team of 2

Amrap 12min
1000m Run Together
Max Reps Wall Balls 12-9/9-6

Rest 2min

Amrap 12min
70 Clean and Jerk 70/45
Max Rounds of Cindy( I GO, YOU GO)

*1 Round
5 Pull ups
10 Push ups
15 Air Squats

BURNOUT

Every 4min For 32min

1) 250m Row+ 15 Push ups+15 Squats+30 DU/60 SJR
2) 250m Run+ 15 Burpees+ 15 Box Jumps


 

09-06-2018

FITNESS

THE HELL WEEK

DAY 6

WOD#1
Find In 12minutes A Heavy Deadlift

Rest 3min and Prepare

WOD#2
21 - 15 - 9
Deadlift 100/70
TTB/Leg Raises
Cal Assault Bike

Rest 2min and Prepare

WOD#3
For Time
100 Sit ups
100 Push ups
100 Air Squats

MOBILITY

Hips

Spine
Ankle
Squat Therapy

08-06-2018

FITNESS

THE HELL WEEK

DAY 5

WOD#1
250m Run
40/30 Cal Row
30/20 Cal Skierg
20 Strict HSPU

Rest 2min and Prepare

WOD#2
21 - 15 - 9
Ring Dips/Dips
Sit ups
Hay Bale Slamball Burpees Box Jump Over

Rest 2min

WOD#3
12 - 9 - 6
Ring Muscle ups/Ring Pull ups
100 - 75 - 50/200-150-100
DU/SJR

BURNOUT

Amrap 10min

14/10 Cal Air Runner
40 Moutain Climbers
20 Air Squats

Rest 2min

Amrap 10min
14/10 Cal Assault Bike
40 Sit ups
20 Push ups

Rest 2min

Amrap 10min
30m Sled Push
30m Walking Lunges
30m Sled Pull
4x30m Shuttle Run
30m Broad Jumps

07-06-2018

FITNESS

THE HELL WEEK

DAY 4

Team of 2

WOD#1
In 6 minutes Max Cal Air Runner

Immediately Into...

WOD#2
For Time
30 Clusters 80/50
60 Box Jumps 70cm/60cm
20 Clusters
40 Box Jumps
10 Clusters
20 Box Jumps

Immediately Into...

WOD#3
For Time
100 Burpees Box Jumps Over 70cm/60cm

Cooldown
75 Sit ups Each Athlete

BURNOUT

Team of 2


For Time
500m Run Together
1000m Row
100 Sit ups
500m Run Together
1000m Skierg
100 Box Jumps
500m Run Together
1000m Bike
100 Burpees or Down ups

06-06-2018

FITNESS

THE HELL WEEK

DAY 3

WOD#1
In 10 minutes Find A Heavy Snatch

Rest 2min and Prepare

WOD#2
''Isabel''
30 Snatches 60/40

Rest 2min and Prepare

WOD#3
21 - 15 - 9
Pull ups
Hang Power Clean 40/25

Rest 2min and Prepare

WOD#4
For Time
30/20 Cal Assault Bike
30 Burpees

BURNOUT

6 Rounds of

1min: Max Cal Row
1min: Max Cal Skierg
1min: Max DU/SJR
1min: Max Reps Shuttle Run
1min: Rest

MOBILITY

Smash Lacrosse Ball
Shoulders
Thoracic
Mobilty
Overhead Squat
Stability
Scapular

05-06-2018

FITNESS

THE HELL WEEK

DAY 2

WOD#1
For Time
500m Run
1000m Row
50 Wall Balls 9/6

Rest 2min and Prepare

WOD#2
For Time
70 DU/140 SJR
60 One Arm DB Hang Clean and Jerk 25/15
50 DB OH Lunges

Rest 2min and Prepare

WOD#3
For Time
50 Sit ups
40 HSPU/Hand Release Push ups
30 Box Jumps 70cm/60cm

BURNOUT

Team of 2


Amrap 30min
400m Run On Air Runner
40 Sit ups
30 KB Swings
20 Lunges
30m Sled Push Empty

04-06-2018

FITNESS

THE HELL WEEK

DAY 1

Team of 2
WOD#1
In 12 minutes Find a Heavy Clean and Jerk

Rest 2min and Prepare

WOD #2
Amrap 10min
Buy in: 80 KB Swings 24/16
Then
4,8,12,16,20,24,28,32 . . . ETC
Clean and Jerk 85/52,5
TTB/Leg Raises


Rest 2min and Prepare

WOD#3
Amrap 9min
50 Thrusters 45/30
50 Burpees Over The Bar
The Remaing Time Max Reps BMU/C2B/Pull ups

BURNOUT

For Time

750m Run
50 Sit ups
40 Push ups
750m Row
50 DU/100 SJR
40 Wall Balls
750m Skierg
50 Box Jumps
40 BurpeesFor Time

02-06-2018

FITNESS

Hero WOD
"Murph"
For Time
1mile Run
Then,
10 Rounds of
10 Pull ups
20 Push ups
30 Air Squats
Then,
1mile Run

Rx With Vest 10/5 kg

MOBILITY

Hamstrings
Glutes
Lower Back

01-06-2018

FITNESS

Skill: HS Hold/HSPU

WOD
''Ghost''
6 Rounds of
1min Cal Row
1min Burpees
1min DU/SJR
1min Rest

BURNOUT

EMOM x 30min

1) Air Runner
2) Assault Bike
3) DU/SJR
4) Burpees or Down Ups
5) Rest

45sec ON
15sec Rest