27-04-2017

FITNESS

You Go, I Go Style


Team of 2

Amrap 8min
1 Bear Complex Rx( 60kg/40kg)
5 Burpees over the bar

Rest 1 min

Amrap 8min
3 Power Clean
5 Pull ups
20 DU/60 SJR

Rest 1 min

Amrap 8min
5 DeadLift
7 Push Ups
9 Squats

*Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Back Push Press

BURNOUT

With a running clock


0-10
AMRAP
250m weighted run
15 ground to overhead
15 sit ups

10-20
AMRAP
250m row
15 down ups over row
max seconds hollow

20-30
AMRAP
15 air squat
10 sit ups
5 push ups

26-04-2017

FITNESS

Strength

3x5 70% Banded Deadlift
3x10 Strict TTB

Skill: Man Makers

WOD

21 - 15 - 9
Man Makers (20kg/12,5)
Sit ups
Cal Assault Bike

BURNOUT

TEAMS OF 2

5 rounds of
1' Tank
1' Wallball
1' Assault Bike
1' Plank
1' Rest

MOBILITY

Ankle

Hips

25-04-2017

FITNESS

Strength

3x4 Mix Grip Pull ups
3x10 DB Seated Press

Skill: Kipping TTB

WOD
Amrap 15min
10 HR Push ups
15 TTB/Leg Raises
20 Swings RX(24kg/16kg)
30 DU



BURNOUT

AMRAP 30


IN TEAMS OF 2
50 wallball
250m run
40 down ups
200du/200 rope jumps
30 box jumps
1' plank (together)

24-04-2017

FITNESS

Strength

3x5 Overhead Squat
3x60m KB Front Rack Walk

WOD
Team of 2
Amrap 15min
20 OHS RX(50kg/35kg)
20 Burpees over the bar
250m Run Together

BURNOUT

Tabata row

Tabata burpees

Amrap 12
250m run
50 weighted lunges
20 push ups

Tabata burpees
Tabata row
 

22-04-2017

Tabata 8 sets
Plank

Arch Hold

''Jordan''
For Time

100 Swings (24kg/16kg)
100 Sit Ups
100 Air Squats
100 Push Ups

Rest 3min

For Time

1000m Run

MOBILITY

Press
Shoulders
Elbows
Wrist

21-04-2017

FITNESS

Skill: Ring Muscle ups

WOD
Amrap 20min
4 Ring Muscle up
10 Down Ups
10 V-Ups/Sit Ups
30 DU/90 SJR

BURNOUT

EMOM 30'

15/12 Cal Row
50 DU
15/12 Burpees
1'REST
 

20-04-2017

FITNESS

Team of 3


For Time
100 Cal Assault Bike
75 Power Clean RX(60kg/40kg)
50 Burpees over the bar
100 Cal Assalt Bike
75 Front Squat
50 Burpees over the bar
100 Cal Assault Bike
75 Push Jerk
50 Burpees over the bar


BURNOUT

ΑΜRAP 8

10 to 1 burpees
*20du between

AMRAP 8
15 swings
9 cal ski

AMRAP 8
30 air squat
30 mountain climbers
30 JJ

19-04-2017

FITNESS

Strength

Back Squat
3x8 60% of 1RM
3x8 One arm Seated DB Press
*(8 Reps each arm)

WOD
Tabata 8 sets
Deallift Rx( 80kg/50kg)
TTB
Box Jumps

BURNOUT

AMRAP 30'

50 DU
25 SlamBall
250m Weighted Run
15 Sit-ups
15 Cal Row

MOBILITY

Smash

Quads
Hamstrings
Calves

18-04-2017

FITNESS

Strength

3x5 Strict Pull ups
3x5 Strict Chin ups
3x2 Wall Walk

WOD
4 Rounds of
5 Pull ups
10 HR Push ups
20 Air Squats
30 Sit ups
400m Row

BURNOUT

EMOM 30

40''ON - 20'' OFF
1st : amrap metres Tank
2nd : amrap Push ups
3rd : amrap Sumo DL
4th : amrap V Ups
rest 1'

13-04-2017

FITNESS

Big Thursday


Skill: Pegboard

Team of 3

Amrap 20min
3 Pegboard ascents
30 Burpees
30 DB Thrusters
30 TTB
30 Box Jumps

BURNOUT

Emom 20

Odd: 15 thrusters
     9 box jumps

Even:120m run