10-10-2018

FITNESS

EMOM x8min

5 Burpees+20 DU/40 SJR

Skil: Squat Clean

WOD
In 22minutes Perform
3-6-9-12-9-6-3
Thrusters 42,5/30
TTB/Leg Raises
Bar Facing Burpees Over The Bar

In The Remaining Time Find
Max 1RM Squat Clean

BURNOUT

Tabata 8 sets

Cal Row

Tabata 8 sets
Cal Skierg

Tabata 8 sets
DU/SJR

Tabata 8 sets
Wall Balls

Tabata 8 sets
Battle Ropes

Tabata 8 sets
Push ups

Tabata 8 sets
Hollow Rocks/Hollow Hold

MOBILITY

Smash

Quads
Hamstrings
Stretching

9-10-2018

FITNESS

Strength

3 sets of
20 Push up Hold and Scapular Contractions
15 DB Floor Press with Hip Extension Hold
15 DB Bent Over Row
10 Strict TTB/Leg Raises

Skill: HS HOLD/HS Walk

WOD
For Time
21-15-9
HSPU/Pike Push ups
Box Jump Over (60cm/50cm)
150-100-50
DU/SJR x2

BURNOUT

Team of 2

Amrap 35min
10,20,30,40,50...etc
Cal Air Runner
Cal Air Bike
Burpee Jump Over The Plate
Ground To Overhead

08-10-2018

FITNESS

Strength

Back Squat
3x3 75%
2x2 80%

WOD
I GO,YOU GO
Team of 2
Amrap 15min
1 Bar Muscle ups/Strict Pull up
2 Clusters 60/40
3 Burpees Over The Bar
 

BURNOUT

Every 8min For 32min

300m Row
200m Skierg
20 Push ups
20 Squats
20 KB Swings
40 DU/80 SJR

06-10-2018

FITNESS

Strength

Find a Heavy Front Squat in 12minutes

WOD
For Time
30 Clean and Jerks 70-60/45-40
Rest 1min
20 Thrusters 60-50/40-30
Rest 1min
10 Bear Complex 50-40/30-25

*Bear Complex
1 Power Clean
1 Front Squat
1 Shoulder To Overhead
1 Back Squat
1 Back Shoulder to Overhead

MOBILITY

Hips

Hamstrings
Thoracic
Scapular

05-10-2018

FITNESS

Strength

4 Sets of
15 Hollow Rocks
20sec Hollow Hold
1min One Arm KB/DB OH Hold (30sec Each Arm)
4 Rope Pull ups



WOD
For Time
12-9-6/4-3-2
Strict HSPU/Wall Walk
21-15-9
KB Swings 24/16
42-30-18
Walking Lunges Steps

BURNOUT

Every 5min For 30min

200m Run On Air Runner
30 Squats
15 Burpees

04-10-2018

FITNESS

Team of 2


For Time
50/40 Cal Row
10 Burpee to Ring Muscle ups/Burpee to Ring Pull ups
50 Wall Balls 12-9/9-6
10 Burpee to Ring Muscle ups/Burpee to Ring Pull ups
50 Hand Release Push ups
10 Burpee to Ring Muscle ups/Burpee to Ring Pull ups
50 Box Jumps Over (80cm/70cm)
10 Burpee to Ring Muscle ups/Burpee to Ring Pull ups
50/40 Cal Skierg


BURNOUT

Team of 2


For Time
100 Cal Air Runner
60m Sled Push 40/25
100 V Sit ups
60m Sled Push 60/40
100 Cal Air Bike
60m Sled Push 80/50
100 Push ups

03-10-2018

FITNESS

Strength

Find a Heavy Back Squat in 12minutes

Skill: Power Snatch

WOD
For Time
21-15-9
Power Snatches 40/25
Calories On Assault Bike OR ErgBike(W:18/12/6)
Then After Wod With NO REST
For Time
40 Overhead Squats 40/25

BURNOUT

Build Your Aerobic Capacity

3 Sets of
2min Row
30sec Rest
2min Skierg
30sec Rest
2min DU/SJR
30sec Rest

3 Sets of
1min Box Jumps
30sec Rest
1min Burpees
30sec Rest

MOBILITY

Ankle

Hips

02-10-2018

FITNESS

Strength

EMOM x12min
1) 40sec HS Hold
2) 40sec Biceps Curl and Press
3) 40sec Hollow Hold

WOD
Amrap 20min
3,6,9,12,15,18,21...etc
Calories on Rower
Burpee Box Jumps Over
After Each set 25 DU/50 SJR

BURNOUT

EMOM x 35min

1)14/10 Cal Air Runner
2)20 Push ups
3)12/8 Cal Air Bike
4)40 DU/80 SJR
5)30m Sled Pull
6) Rest

01-10-2018

FITNESS

Have a nice month!!


Team of 2
WOD
Amrap 10min
Buy in: 150 DU/300 SJR
Then
12 Power Clean 60/40
12 Pull ups

Rest 2min

Amrap 10min
Buy in: 100 Air Squats
Then
12 Shoulder To Overhead 60/40
12 TTB/Leg Raises

Rest 2min

Amrap 10min
Buy in: 100 Hand Release Push Ups
Then
12 Thrusters 60/40
12 Burpees Over the Bar

BURNOUT

Team of 2


For Time
1500m Row
80 Wall Balls
60 Sit ups
40 Burpees
1000m Row
60 Wall Balls
40 Sit ups
30 Burpees
500m Row
40 Wall Balls
30 Sit ups
20 Burpees

29-09-2018

FITNESS

Mobility: Ankle,Hips,Thoracic


Skill: Pistols

Benchmark WOD
''Mary''
Amrap 20min
5 HSPU
10 Pistols
15 Pull ups

Tabata 8 sets
Hollow Hold

MOBILITY

Smash

Quads
Hamstrings
Squat Therapy