02-01-2019


FITNESS

CORE STRENGTH
EMOM 6
- 40'' Hollow rocks
- 40'' Weighted Prone Angels
- 40'' Plank

AMRAP 9
16/14 Air Runner
12 Burpee Box Jumps
8 Half Man Makers 20/15

REST 2

AMRAP 9
18 V Ups
14/12 Cal Bike
14 Hand Release Push Ups

REST 2

AMRAP 9
50 DU
20 Wallball
15 Swings

BURNOUT

AMRAP 10

800m bike 17/15
20 V sit ups
15/10 push ups

REST 1

AMRAP 10
16/13 cal ski
30 russian twists
20 down ups

REST 1

AMRAP 10
20 wallball
20 weighted sit ups
30 jumping jacks

MOBILITY

Quads
Lats

31-12-2018


FITNESS

STRENGTH
3 Sets Of
60m One arm Overhead walk
40'' Weighted hollow
5/4 Wallwalk


'' 2018 ''
AMRAP 20
18m one arm Overhead walking lunges
18 push press 50/30
18 box jumps over
18 burpees
18/14 cal air runner


EMOM 4
odd :40''Goblet Squat Hold
even: 40'' Weighted Plank

BURNOUT

TEAM OF 2


AMRAP 15
2K bike 17/15
1000m ski
50 burpees



REST 2

AMRAP 15
2000m row
100 sit ups
50 walking lunges weighted
30 hand release push ups

tabata
plank

29-12-2018

FITNESS

STRENGTH
3 Sets Of
60m Farmers Carry
12 Dumbbell Chest Supported Rows
25'' L-Sit/ Scaled L-sit


AMRAP 12
20 Wallball
20 Swings
14 Burpees to Target

REST 1

AMRAP 12
14/12 Cal Air Bike
14/12 Cal Air Runner
14 Toes To Bar

MOBILITY

Thoracic spine
Squat therapy/overhead

28-12-2018



FITNESS

CORE STRENGTH

EMOM 8
- 45'' Side Plank
- 45'' Side Plank
- 45'' Reverse Plank
- 35'' Hollow Rocks Weighted

SKILL HandStand Push Ups

EMOM 20
- 15/12 Cal Row
- 15/12 Rind Dips
- 15/12 Handstand Push Ups (or Deficit)
- 12/9 Cal Ski
- 16 Pistols/ Weighted Pistols

You Choose The Deficit

Half Tabata
V Ups

BURNOUT

EMOM 25'

- 15/12 Cal Air runner
- 20/15 Weighted Sit Ups
- 30m Weighted Sled
- AMRAP 7 V Sit ups, 7 Hollow Rocks, 7 Arch to Hollow
- AMRAP 10 Slamball, 10 Chest Pass to Wall

EMOM 6
- Wallsit
- Side Plank
- Side Plank
 

27-12-2018

FITNESS

STRENGTH

EMOM 8
odd : 8 Slow Eccentric Back Squats @60%1RM
even : 30'' Hollow

With A Running Clock
TEAM OF 2

0'10'
AMRAP
16 Power Clean 60/40
24 Pull Ups
32 Sit Ups

10'-20'
AMRAP
16 Front Rack Lunges 50/35
24 Hand Release Push Ups
48 DU

20'-30'
24 Alternate Dumbbell Snatch 25/15
24/20 Cal Air Runner

BURNOUT

TEAM OF 2


AMRAP 30
500m row
400m ski
50 wallball
40 Swings
100 DU
50 Sit ups
Every 2' complete 5 synchronized burpees

24-12-2018

FITNESS

CORE STRENGTH

EMOM 9
- 30'' L-Sit
- 30'' Hollow Rocks
- 40'' Wallsit Holding A Heavy Dumbell To Your Chest

TEAM OF 2
AMRAP 14
24/20 Cal Air Bike
20 Burpee Box Jumps Over
20 Front Squat 60/40

rest 2'

AMRAP 14
80 Du
20 Half Man Makers
20 Push Press 50/35

BURNOUT

AMRAP 14

15/12 Cal Row
15 weighted sit ups
10 burpees ground to overhead
20 mountain climbers

AMRAP 14
12/10 cal Ski
16 swings
20 walking lunges
20 russian twists

EMOM 4 40on-20off
- Side plank

22-12-2018

FITNESS

STRENGTH

3 Sets Of
10 Seated Shoulder Press With dumbells
60m Heavy Farmers Carry

AMRAP 12
16/13 Cal Air Runner
24 Alternate Dumbell Snatch 32.5/17.5
24 Goblet Squat

REST 2

AMRAP 12
12 Ring Dips
16 Box Jumps
12/10 cal Bike

MOBILITY

lower Back

Groin

21-12-2018


FITNESS

skill: rope climbs

AMRAP 8
1 Rope climb/ legless
15 Swings 24/16

REST 1

AMRAP 8
8 Burpees Face Dumbells
16m One Arm Overhead Walking Lunges

REST 1

AMRAP 8
5/3 Wallwalk
16/12 Cal Ski

BURNOUT

TEAM OF 2

AMRAP 32
40 box jumps over
40 burpees
60m weighted sled
60 cal air bike
80 V sit ups
80 DU

20-12-2018

FITNESS

Warm Up : Ankle Mobility


Team of 2

With A Running Clock
0-10'
42-30-18
Bench Press 70/40
Cal Bike

10'-20'
42-30-18
Partner Sit Ups 25/15
Cal Air Runner

20'-30'
42-30-18
Pistols
12 Bar Muscle Up

BURNOUT

AMRAP 10

15/12 cal Row
15 Wallball
16 Lateral Jumps Over Parallettes

REST 1

AMRAP 10
12/10 cal ski
16 dumbell step ups weighted
12/8 Hand Release Push Ups

REST 1

AMRAP 10
15/12 Cal bike
12 Biceps curl to press
15 Sit ups

19-12-2018

FITNESS

Strength

3 Sets of
4 Back Squat @80-85%1RM

Karren meets DT
5 Rounds OF
30 Wallball 12/6
12 Deadlift 60/40
9 Hang Power Clean
6 Shoulder To Overhead

BURNOUT

EVERY 2' FOR 30'

- 15/12 cal row, 8 burpees over row
- 12/10 cal ski, 15 swings
- 50 DU, 20 weighted sit ups
- 40m weighted walking lunges
- Max seconds plank, when you break 15 JJ

MOBILITY
thoracic spine
posterior chain smash
deadlift