05-07-2017

FITNESS

Strength

Front Squat
3x3 70%
3x3 75%

Skill: Squat Snatch

WOD
For Time
21-15-9
Squat Snatch (40kg/30kg)
C2B/Pull ups


BURNOUT

Emomx10min

ODD: 4 Push ups+8 Squats+10 Sit ups
EVEN: 10-15 Burpees

Rest 1min

Emomx10min
ODD: 10-15 Slamballs
EVEN: 20 Chest Passes

Rest 1min

Emomx10min
ODD: 10-15 Box Jumps
EVEN: 15-20 KB Swings

MOBILITY

Smash

Quads
Hamstring
Streching
Legs

04-07-2017

FITNESS

Strength

3x10 DB/KB Lunges
3x6 Strict Chin Ups
3x30sec Wall Sit With KB/DB Front Rack
3x3 Wall Walk
*With 2sec Pause at the Top!!!

WOD
4 Rounds of
18 HR Push ups
18 Box Jumps
18 KB Swings RX(24kg/16kg)
18/15 Cal Row
36 DU

BURNOUT

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

03-07-2017

FITNESS

Strength

Back Squat
3x3 70% of 1RM
3X3 75%

WOD
Team of 2
Amrap 8min
10 Thusters RX(50kg/35kg)
10 TTB
10 Burpees over the bar

Rest 2min

Amrap 8min
10 Clean and jerk Rx(50kg/35kg)
10 Pull ups
10 Burpees over the bar

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

01-07-2017

FITNESS

Emomx8min
ODD: 40sec Plank
EVEN: 40sec Hollow Hold

WOD
For time

200 DU/ 400 SJR
80 Burpees
60 Kettlebell Swings RX(24kg/16kg)
30 Pull-ups
100 DU/200 SJR
60 Burpees
40 Kettlebell Swings
20 Pull-ups
50 DU/ 100 SJR
40 Burpees
20 Kettlebell Swings
10 Pull-ups

MOBILITY

Deadlift
Lower Back
Glutes
Hips
Hamstrings

30-06-2017

FITNESS

Skill: HSPU

WOD
Amrap 24min
9 HSPU
12 Sit ups
15 Wall Balls
18/15 Cal Row

BURNOUT

Tabata 8 sets

Cal Row

Tabata 8 sets
Burpees

Amrap 16min
5 Push ups
10 SDHP
20 Lunges

Tabata 8 sets
Hollow Hold

29-06-2017

FITNESS

Skill: Ring Muscle Ups

Team of 2

WOD
Amrap 25min
100 DB Snatch RX(20kg/12,5kg)
80 DB OH Lunges
60 Cal Row
40 Burpees
20 Ring Muscle ups/Ring Pull ups/ Pull ups

BURNOUT

Team of 2


Amrap 8min
Partner A: 12/10 Cal Assault Bike
Partner B: Max Reps Burpees
Then Switch

Rest 2min

Amrap 8min
Partner A: 50 DU/150 SJR
Partner B: Max Distance Sled
Then Switch

Rest 2min

Amrap 8min
Partner A: Hold Plank
Partner B: 50 Air Squats
Then Switch

28-06-2017

FITNESS



Strength
Overhead Squat
2x5 60% of 1RM
2x5 65%
2x5 70%

Skill: Push Jerk

WOD
For Time
27-21-15-9
Push Jerk (60kg/40kg)
TTB/Leg Raises
Cal Assault Bike/Women(24-18-12-6)

BURNOUT

Emomx8min

8-10 Burpees Over The Plate (facing)

Rest 2min

Emomx8min
ODD: 15 Swings
EVEN: 15 Wall Balls

Rest 2min

Emomx8min
ODD: 30 DU/90 SJR
EVEN: 10 Push ups + 10 Lunges

MOBILITY

Mobility

Overhead Squat
Ankle
Hips
Thoracic
Shoulders

27-06-2017

FITNESS

Strength

4x7 Strict C2B/Pull ups
4x7 Strict Deficit HSPU/ 3 Wall Walk
4x20 V - Ups
*With 2sec Pause at the Hollow Position

WOD
Amrap 18min
15 Sit ups
15 Box Jumps
15 Burpees
40 DU/120 SJR

BURNOUT

Team of 2


Amrap 30min
30 Cal Assault Bike
30 Push ups
30 KB Swings
30 Goblet Squats
30 Sit ups

26-6-2017

FITNESS

Strength
Back Squat
2x5 75% of 1RM
2x5 80%
2x5 85%

WOD
Team of 2
Amrap 15min

12 Deadlift 100/70
2 Rounds Cindy
12 Deadlift
4 Rounds Cindy
12 Deadlift
6 Rounds Cindy
12 Deadlift
8 Rounds Cindy
...
Etc

*Cindy
5 Pull ups
10 Push ups
15 Squats

BURNOUT

For 5min
Squat Hold every 20sec Do a Squat

Rest 2min

For 5min
Push up Hold every 20sec Do a Push up

Rest 2min

Amrap 15min
300m/200m Row
10 Lunges
10 Burpees
200m/150m Skierg
15 Sit ups

24-6-2017

FITNESS

WOD


Amrap 12min
2,4,6,8,10 ...etc
Thrusters (40kg/30kg)
Burpees Over the bar

Rest 3min

Amrap 12min
2,4,6,8,10...etc
KettleBell Swings (24kg/16kg)
Box Jumps (60cm/50cm)


MOBILITY

Shoulders
Hips
Ankle