21-02-2019

FITNESS

STRENGTH

EMOM 6

odd: 5 Front Squats with 2sec pause @bottom
even: 8 Bend Over Row

TEAM OF 2

AMRAP 7
40 Toes To Bar
40 Back Squats

AMRAP 7
40 Cal Air Bike
40 Burpees To Target

AMRAP 7
40m Sled Pull With A rope
40m D Ball Carry

Rest 1' Between Sets

BURNOUT

TEAM OF 2


AMRAP 12
30 Box Jumps
40m Partner Carry
40 cal Row


AMRAP 12
30 Reverse lunges weighted
30 Wallball
10 Partner Push ups
20 Jumps Over Partner

rest 2 between sets

EMOM 6
40'' side plank
40'' Side plank
30'' Hollow

20-02-2019

FITNESS

EMOM 8
Odd : 3 Heavy Complex (1 Snatch Pull, 1 Power Snatch, 1 Overhead Squat)
Even : Rest

21-15-9
Overhead Squats 50/30
Cal Air Runner

then

21-15-9
Sumo Deadlift High Pull 50/30
Handstand Push Ups

then

FOR TIME
75 V Ups
100 DU

BURNOUT

Amrap 11
20 Swings
20 Lunges
10 Burpee Ground To Overhead

Amrap 11
20 Squat Jumps
20 SiT Ups Weighted
20 Shuttle Sprints (10m)
50 DU

TEAM OF 2

AMRAP 5
Partner 1: Row For Calories
Partner 2: Holds A plank

MOBILITY

lower back

overhead squat

19-02-2019

FITNESS

STRENGTH

3 sets of
8 One arm Dumbell row Each Arm
10 Weighted Ring Push ups
30'' Handstand Hold


FOR TIME
3 Rounds of
15/12 Cal Row
24 Box Jumps Over
15 Ring Dips
24m One Arm Walking Overhead Lunge 30/17.5
15 Swings 32/24


BURNOUT

EVERY 2 min for 30'

- 10 Cal Air Runner, 10 Burpees
- 10/8 Cal Air Bike, 20 Air Squat
- 80m Sled
- 10 Push Ups, 30 DU
- 10 V ups, 10 Sit Ups, 15 Squat Jumps

18-02-2019

FITNESS

STRENGTH

3 sets of
12 Back Squats @60%1RM
8 Pull Ups Weighted

TEAM OF 2

FOR TIME
10 Rounds Of
12 Power Clean 60/40
12 Front Squats
12 Burpees Over Bar
8 Bar Muscle up/ Banded Muscle Ups/ 12 Pull Ups

BURNOUT

TEAM OF 2

AMRAP 30
30 Wallball
30 Cal Row
30m Lunges Walking
30 cal Ski
30 Hand Release Push Ups
30m Bear Walk

16-02-2019

FITNESS

FOR TIME
3 Rounds of
400m Run
30 Box Jumps 75/50cm
30 Wallball 9/6
30 Swings 32/20
15 Pull Ups

ΕΜΟΜ 4
40'' Weighted plank

MOBILITY

Quads

Hamstrings

15-02-2019

FITNESS

STRENGTH
3 sets of
40'' Ηollow
25'' L Sit From Boxes
6 Strict Toes To Bar (slow eccentric)

With A Running Clock

0 - 10'
FOR TIME
50-40-30-20-10
DU
25-20-15-10-5
Medball Strict Leg Raise 6/4

10' - 20'
EMOM
odd: 15/12 Cal Row
even: 12 Burpees Over Row
 

BURNOUT

AMRAP 9
15 Swings
15 V Ups
20 DU

AMRAP 9
15 Ground To Overhead
15 Weighted Sit Ups
15/13 Cal Air Runner

AMRAP 9
10 Burpees
20 Kettlebell Thrusters
30 Jumps To Target

 

14-02-2019

FITNESS


STRENGTH
3 sets of
40m Double Kettlebell Overhead Walk
30'' Copenhagen plank
30'' Copenhagen plank


TEAM OF 2
3 Rounds Of
30 Squat Snatch 40/25
30 Toes To Bar
30 Pistols
30 Reverse Burpees 25/15
30 Cal Air Runner
 

BURNOUT

VALENTINE'S BURNOUT

AMRAP 30
200m run together
20 high knees (each Partner )
15 couple squats (each Partner )
10 couple sit up/leg raises (each Partner)
10 jumps over plank (each Partner )
10 taps from plank (each Partner )
 

13-02-2019

FITNESS

STRENGTH

3 sets of
14 Double Kettlebell Front Rack Lunges
8 Bench Press

FOR TIME
5 Rounds of
15/12 Cal Air Bike
12 Deadlift 50/35
9 Front Squats 50/35
6 Shoulder to Overhead 50/35


BURNOUT

EVERY 2 minutes For 30'

- 22/18 Cal Row
- 18/16 Cal Ski
- 40m Walking Lunges
- 20 V Ups, 30 Russian twists
- 10 Push Ups, 15 Air Squat, 30 DU


MOBILITY

mobility

thoracic

ankle

12-02-2019

FITNESS

CORE STRENGTH
3 sets of
14 Around The World / Scaled
12 Chest Supported Rows

Skill : Muscle Up
RX:Find a Complex For Max Unbroken Reps of
1 Muscle up, 1 Dip, 1 Toes To Ring

FOR TIME
50/42 cal Row
40 One Arm Dumbell Thrusters
30/24 cal Ski
20m Handstand Walk/6 WallWalk
15/10 Muscle Ups

BURNOUT

TEAMS OF 2


AMRAP 8
Bike Relay
* switch every 30''
Go For Max Calories

AMRAP 8
Partner A : 40m Heavy Sled Pull With A Battle Rope
Partner B : Air Runner

AMRAP 8
Max reps Burpees over Partner the other hold a plank
* every 2 minutes do 10 synchronised jump squats

11-02-2019

FITNESS

STRENGTH

3 Sets Of
30 Hollow Rocks Weighted
25'' L Sit
12 Double Kettlebell Deadlift

TEAM OF 2

FOR TIME
21-15-9
Squat Clean 60/40
Burpees Box Jump

42-30-18
Cal Air Runner
Wallball 12/6

84-60-32
DU
50 Hand Release Push Ups

BURNOUT

TEAMS OF 2

AMRAP 12
500/400m row
40 weighted sit ups
30 jumps to target
20 couple synchronised sit ups

AMRAP 12
400/300m ski
30 V Ups
20 box Jumps
10 synchronised Push Ups

EMOM 6
Partner A : Swings
Partner B : Plank