11-01-2018

FITNESS

Strength

Deadlift
1x5 65%
1x5 75%
1x5+ 85%

Team of 2

You Go, I Go
WOD
Amrap 18min
1 Bar Muscle up/C2B/Pull ups
2 Squat Snatch 60/40
3 Burpees Over The Bar
4 TTB/Leg Raises
5 Hand Release Push ups/Push ups
6 Pistols/Air Squats

BURNOUT

Tabata 8 sets

Cal skierg
Tabata 8 sets
Burpees

Amrap 15min
10 KB Thrusters
15 KB Swings
30 Mountain Climbers
40sec Hollow Hold

Tabata 8 sets
Side Plank

10-01-2018

FITNESS

Strength

Barbell Strict Press
1x5 65%
1x5 75%
1x5+ 85%
3x60m KB Hug Carry Walk (SLOW)

Skill: One Arm DB Shoulder To Overhead

WOD
2 Rounds of
100 DU/200 SJR
30 One Arm DB S2OH 25-20/15-12,5
30 Sit ups
30 OH DB Lunges
30/20 Cal Air Runner

BURNOUT

Tabata 8 sets

Cal Row

Amrap 20min
250m Run
10 GTOH
10 Weighted Sit ups
10 Weighted Lunges

Tabata 8 sets
Rope Jumps

MOBILITY

Shoulders

T-Spine
Hips
Wrist

09-01-2018

FITNESS

Go Fast or Go Home!!!


Strength
3x6 Strict TTB/Leg Raises
3x4 Wall Walk
3x20 Hollow Rocks
3x20 Arch Rocks

WOD
Amrap 3min ( Dont Stop )
400m/300m Row
Max Reps Burpees Box Jumps Over

Rest 3min

Amrap 3min ( Dont Drop the Ball )
400m/300m Row
Max Reps Wall Balls

Rest 3min

Amrap 3min
400m/300m Row ( Dont Give Up )
Max Reps TTB/Leg Raises

Rest 3min

BURNOUT

Team of 2


Amrap 30min
30 Calories Air Runner
30 Push ups
30 Air Squats
30 Sit ups
30 Burpees

08-01-2018

FITNESS

Strength

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

WOD
Team of 2
You Go. I Go
For Time
10 Rounds of
5 HSPU/ Hand Release Push ups
3 Burpees Over The Bar
1 Squat Clean 70/45

Then

10 Rounds of
5 Air Squats
3 Burpees Over The Bar
1 Clean and Jerk

BURNOUT

2 rounds of


AMRAP 4'
2 Burpees
2x10m Shuttle Run

Rest 1'

AMRAP 4'
20'' Plank
5 Push ups
20 DU

Rest 1'

AMRAP 4'
12 Swings
12 Squat jumps

05-01-2018

FITNESS

Strength

4x5 Stricth Pull ups
4x3 Wall Walk
4x30sec Hollow Hold
4x30sec Arch Hold

WOD
Amrap 15min
3,6,9,12,15,18...etc
Cal Row
Wall Balls
Burpees

BURNOUT

3 Rounds of


Amrap 2min
Max Distance Sled

Rest 1min

Amrap 2min
Max Cal Air Runner

Rest 1min

Amrap 2min
Max Reps Lunges

Rest 1min

Amrap 2min
Max Reps Burpees

Rest 1min

04-01-2018

FITNESS

Team of 2


Amrap 10min
20 Deadlift 70/45
20 Box Jumps
20 TTB/Leg Raises

Rest 2min

Amrap 10min
20 Shoulder To Overhead 50/30
20 Box Jumps Over
20 Pull ups

Tabata 8 sets
Sit ups

BURNOUT

EMOMx30min

1) 10 Box Jumps
2) 15 Slamballs
3) 15 Push ups
4) 20 Sit ups
5) 12/9 Cal Row
6) Rest

03-01-2018

FITNESS

Strength

3x10 Back Squat 60%
3x10 DB Strict Press

WOD
3 Rounds of
10 Hand Release Push ups
15 Sit ups
20 Air Squats
15/12 Cal Air Runner
40 DU/80 SJR

BURNOUT

Amrap 8min

10 GTOH
10 OH Lunges

Rest 2min

Amrap 8min
10/7 Cal Skierg
10 Burpees

Rest 2min

Amrap 8min
30 DU/90 SJR
15 Wall Balls

MOBILITY

Ankle

Hips
Lower Back
Squat Therapy

02-01-2018

FITNESS

Happy New Year 2018!!!


Strength
3x5 Strict Chin Ups
3x2 Wall Walk
3x15 V ups
3x30sec Wall Sit

WOD
Amrap 9min
300m Row
6 Pull ups
9 Push ups
12 Lunges

Rest 2min

Amrap 9min
200m Skierg
2 Wall Walk
6 TTB/Leg Raises
9 Wall Balls

BUNROUT

Team of 2


Amrap 8min
60m Sled
60m Broad Jumps

Rest 1min

Amrap 8min
50 DU/150 SJR
20 Push ups
20 Sit ups

Rest 1min

Amrap 8min
12 KB Thrusters
12 Burpees

30-12-2017

FITNESS

Strength

4x5 Overhead Squat
4x60m KB/DB Farmers Carry

WOD
''Fran''
For Time
21 - 15 - 9
Thrusters 42,5/30
Pull ups

MOBILITY

Deadlift

Hamstrings
Glutes
Lower Back
Thoracic

29-12-2017

FITNESS

Strength

3x6 Strict Pull ups
3x30sec Wall Sit With KB/DB Front Rack
3x20sec HS Hold
3x10 HS Hold on the Wall Marching
3x30sec Hollow Hold

Skill: Double Unders

WOD
''Annie''
For Time
50-40-30-20-10
Double Unders/ x2 Single Unders
Sit-ups

BURNOUT

Tabata 8 sets

Cal skierg

Rest 1min

Tabata 8 sets
Plyometric box jumps

Rest 1min

Tabata 8 sets
Down ups

Rest 1min

Amrap 12min
3,6,9,12,15... etc
Push ups
Air squats
V ups

Rest 1min

Amrap 3min
Max Hollow hold
If you fail do 1 burpee