21-12-2017

FITNESS

Team of 3


Amrap 7min
50 Back Squats 60/40
50 Back Squats 80/50
AMRAP Back Squats 100/70

Rest 3min

Amrap 7min
50 Bench Press 60/40
50 Bench Press 70/45
AMRAP Bench Press 80/50

Rest 3min

Amrap 7min
50 Deadlifts 80/50
50 Deadlifts 100/70
AMRAP Deadlifts 120/80

BURNOUT

Every 3min For 15min

15/12 Cal Row
10/7 Cal Skierg
40 DU/80 SJR

Rest 2min

Every 3min For 15min
10x10m Shuttle Run
10 Burpees
10 Wall Balls

20-12-2017

FITNESS

Strength

4x7 Barbell Strict Press
4x40sec Wall Sit

Skill: Power Snatch

WOD
For Time
''Isabell Meet Karen''
3 Rounds of
10 Power Snatch 60/40
50 Wall Balls

BURNOUT

EMOMx30min

1) Box Jumps
2) Hollow Rocks
3) Push ups
4) Cal Skierg
5) Wall Sit

40sec on
20sec off

MOBILITY

Ankle

Hips
Squat Therapy

19-12-2017

FITNESS

Strength

4x5 Strict C2B/Pull ups
4x5 Strict TTB/Leg Raises
4x5 Strict HSPU/ 2 Wall Walk
4x30sec Hollow Hold

Skill: HSPU

WOD
For Time
3 Rounds of
21/18 Cal Row
15 TTB/Leg Raises
10 HSPU
5 Bar Muscle Up/C2B/Pull ups

BURNOUT

Team of 2


Amrap 14min
40 Cal Air Runner
30 Shoulders With Your Partner
20 Air Squats Synchro
10 Burpees over the Partner

Rest 2min

Amrap 14min
60m Sled Push
60m Broad Jumps
40 DU/80 SJR
20 Sit ups

18-12-2017

FITNESS

Strength

4x5 Back Squat 78%
4x12 DB Strict Press

WOD

Team of 2
For Time
1000m Run change every 250m
22 Clusters 50/30
22 Burpees over the bar
750m Run change every 250m
16 Clusters 60/40
16 Burpees over the bar
500m Run change every 250m
10 Clusters 70/45
10 Burpees over the bar

BURNOUT

Amrap 15min

300m / 200m Row
15 Wall Balls
15 Sit ups
10 Push ups

Rest 2min

Amrap 15min
200m/150m Skierg
15 KB Swings
10 Lunges
5 Burpees

16-12-2017

FITNESS

Strength
4x30sec Hang Position Hold
4x1min Wall Sit
4x15 V- ups
4x1min KB/DB Farmers Carry Hold

WOD
4 Rounds of
21 KB Swings 32/24
21 Pull ups
15 Goblet Squat
15 TTB/Leg Raises
9 Burpees
9m HS Walk/3 Wall Walk

MOBILITY

Deadlift

Hamstrings
Glutes
Lower Back
Thoracic

15-12-2017

FITNESS

Strength

4x4 Strict Pull ups
*Hold 2sec at the top
4x2 Wall Walk
4x4 Strict TTB/Leg Raises
4x30sec Arch Hold
4x30sec Hollow Hold

WOD
For Time
''Jackie''
1000m Row
50 Thrusters 20/15
30 Pull ups

BURNOUT

Team of 2

2 Rounds of

Amrap 3min
Max Distance Sled Push

Rest 1min

Amrap 3min
Max Distance Air Runner

Rest 1min

Amrap 3min
Max Reps DU/ SJR

Rest 1min

AFTER WOD
Max Hold Plank

14-12-2017

FITNESS

Team of 2


Skill: Power Snatch

WOD
For Time
2 Rounds of
40 Overhead Squat 50/30
40 Burpee Box Jumps
40 Power Snatch
40 Hand Release Push ups
40 DU Each/80 SJR Each
250m Run Together

BURNOUT

EMOMx30min

1) Medball Sit ups Throw to the Wall
2) Slamball Ground to Overhead
3) Shoulder Taps with Legs on Ball
4) Burpees Over the Ball
5) Rest

40sec On
20sec Off

13-12-2017

FITNESS

Strength

Find a Heavy Complex
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Jerk
Then
For Time
50 TTB/ Leg Raises

WOD
''Double Grace and Burpees''
60 Clean and Jerk 60/40
* Every min STOP and Do 5 Burpees

* DO NOT CHEAT YOUR REPS
WE ALWAYS WATCHING YOU !!!

BURNOUT

Running The Clock

0min - 8min
10/7 Cal Skierg
10 SDHP
10 Sit ups
8min - 9min
Rest
9min - 17min
200m Row/150m Row
10 Box Jumps
10 Wall Balls
17min - 18min
Rest
18min - 20min
Plank
20min - 22min
Hollow Hold to Arch Hold
22min - 23min
Rest
23min - 26min
Max Reps Burpees

MOBILITY

Front Squat

Ankle
Hips
Thoracic
Shoulders

12-11-2017

FITNESSĀ 

Strength

4x30sec Half Banded Squat Hold
4x30sec Hollow Hold
4x30sec KB/DB Front Rack Hold
4x30sec Push up Position Hold on Rings (Weighted)

Skill: Ring Push ups

WOD
For Time
500m/400m Row
30 Ring Push ups/ Hand Release Push ups
30 Wall Balls 12kg/9kg
30 Box Jumps 60cm/50cm
30 KB Swings 32/24
30 Sit ups
30 HSPU/ 6 Wall Walk
500m/400m Skierg

BURNOUT

Team of 2


Amrap 14min
30/20 Cal Air Runner
30 Air Squats
20 Push ups

Rest 2min

Amrap 14min
40 DU/80 SJR
20 Sit ups
10 Burpees
60m Sled Push

11-12-2017

FITNESS

Strength Endurance!!

EMOMx10min
ODD: 8 - 12reps Back Squats 80/50
EVEN: 10 - 15reps DB Push Press 20/12,5

Rest 2min

EMOMx10min
ODD: 10 - 15reps Deadift 110/75
EVEN: 10 - 15reps TTB

Rest 2min

EMOMx6min
10 - 15reps Burpees Touch The Pull Up Bar

BURNOUT

Amrap 8min

15/12 Cal Row
10 Slamballs
10 Medball Sit ups

Rest 2min

Amrap 8min
12/9 Cal Skierg
15 KB Swings
10 KB Lunges

Rest 2min

Amrap 8min
30 DU/60 SJR
10 Push ups
10 Sit ups