28-03-2017

FITNESS

Strength
4x2 Wall Walk
4x12 V-ups with 2sec Pause at the Hollow Position
4x30m KB/DB Front Rack Walk

Skill: Kipping Hspu

WOD
5 Rounds of
10 Hspu/ RX Deficit Hspu
15 V-ups/Sit ups
20 Lunges
250m Run

BURNOUT

6 ROUNDS OF


40'' ON - 20'' OFF

Sled
Mountain Climbers
Bosu wall chest passes
Weighted Lunges
Burpees

27-03-2017

FITNESS

Strength

4x5 75% of 1RM DeadLlift
4x10 DB Strict Press

WOD
10-9-8-7-6-5-4-3-2-1
Clean and Jerk RX(50kg/35kg)
TTB


BURNOUT

TEAMS OF 2


AMRAP30
1K row
1K ski
500m run
100 burpees

double tabata side plank

25-03-2017

FITNESS 
WOD
Amrap 25min
5 Pull ups
10 HR Push ups
15 Air Squats
20 Sit ups
25 Cal Row

MOBILITY

Stretching

Quads
Hamstrings
Shoulders

24-03-2017

FITNESS

Open Crossfit Games 17.5

BURNOUT

AMRAP 30'

30 bosu chest wall passes
25 air squat
20 sit ups
15 cal ski
10 burpees

23-03-2017

FITNESS

Team of 2


Skill: Bar Muscle up

Amrap 20min
50 Wall Balls RX(9kg/6kg)
50 DU
40 Box Jumps RX(60cm/50cm)
40 TTB/Leg Raises
30 Burpees
30 C2B/Pull Ups
20 Power Clean RX( 65kg/42,5kg)
20 Push Jerks
10 Power Snatch
10 Bar Muscle Ups

BURNOUT

AMRAP 6

sled relay
*add 2.5kg every 30m

AMRAP 12
20 walking lunges
20 down ups
20 kb thrusters

AMRAP 6
sled relay
*add 2.5kg every 30m

22-03-2017

FITNESS

Strength

4x5 65% Box Back Squat of 1RM

Skill: DB Hang Squat Clean

WOD
For Time
21 - 15 - 9
DB Hang Squat Clean RX( 20kg/12,5kg)
Cal Assault Bike

BURNOUT

FOR TIME


5 rounds of
15 cal row
12 reverse burpees

4 rounds of
50 DU
30 lunges

3 rounds of
20 burpees
20 sit ups

MOBILITY

Smash

Shoulders
Biceps
Stretching

21-03-2017

FITNESS

Strength
4sets of
8 - 10 RM One Arm Ring Rows
15 - 20 RM Seated Leg Raises ( Slow!!!)

Skill: Ring Muscle Ups

WOD
Amrap 20min
3 Ring Muscle ups/ RX Strict RMU
10 Down Ups
10 V Ups/Sit ups
10 KB Swings RX(24kg/16kg)
 

BURNOUT

TEAMS OF 2


AMRAP 30
20 push ups
20 air squat
20 sit ups
20 du
20 burpees
20 box jumps
20 cal row 

20-03-2017

FITNESS

PR Monday!!!

Strength
1RM Front Squat


WOD
Amrap 7min

3,6,9,12...
Front Squat RX(40kg/30kg)
TTB

Rest 2min

Amrap 7min
3,6,9,12...
Push Press
Pull up

Rest 2min

Amrap 7min
3,6,9,12,...
Thrusters
Burpees Over The Bar

BURNOUT

with a running clock

0-15
AMRAP
3,6,9,12...
cal row
reverse burpees
30 DU


15-30
3,6,9,12
Cal ski
SDHP

18-03-2017

Saturday Madness!!

WOD#1


Benchmark
''ANGIE''
For Time
100 Pull ups
100 Push ups
100 Sit ups
100 Squats


Rest 5min

WOD#2

For Time
1000m Run 

BURNOUT

Overhead squat

Ankle
Hips
Thoracic
Shoulders

17-03-2017

FITNESS

Open Crossfit Games 17.4

AMRAP 13'
55 Deadlifts
55 Wall-Balls
55 Calorie Row
55 Handstand Push-ups

BURNOUT

3 rounds of

AMRAP 4'
12 CAL SKI
12 BURPEES
12 AIR SQUAT

1' REST

AMRAP 4'
12 CAL BIKE
12 SIT UPS
12 PUSH UPS

1' REST