12-04-2017

FITNESS

Big Wednesday

Strength
Deadlift
3x2 65% of 1RM Deadlift
3x2 75%
3x1 85%

WOD
3 Rounds of
1min Assault Bike
30sec Rest
1min Snatch RX( 50kg/35kg)
30sec Rest
1min DU/SJR
30sec Rest

BURNOUT

AMRAP 15'

in pairs

pt1: 250m run
pt2: AMRAP cal row

AMRAP 15'
12 Wallball
24 DU
12 Ground to overhead

MOBILITY

OHS
Front Rack
Shoulders
Elbows

 

11-04-2017

FITNESS

Big Tuesday


Strength
3x5 65% of 1RM Strict Press
3x15 V-Ups
* With 2 sec pause at the
Hollow Position

Skill: Hspu

Gymnastics Condiotioning
Amrap 16min
3,6,9,12,15,18,21...
Hspu/DB Press
Pull ups
Sit ups
Squat

BURNOUT

TEAMS OF 2


AMRAP 35'
250m run
50 swings
50 sit ups
50 sumo deadlifts
50DU
50 cal ABike

10-04-2017

FITNESS

Big Monday!!


Strength
Back Squat
2x2 65% of 1RM Back Squat
2x2 75%
2x1 85%

WOD
Team of 2
Amrap 16min
20 Power Clean Rx(40kg/30kg)
20 Thrusters
20 Burpees over the bar

BURNOUT

AMRAP 8

20 Lunges
10 burpees


AMRAP 8
20 air squat
10 box jumps

AMRAP 8
20Du
10 swings

08-04-2017

FITNESS

A) Emom 10min
ODD: 15 TTB/ Leg Raises
EVEN: 30 DU/ 90 SJR

Rest 2min

B) Emom 10min
ODD: 20 Wall Balls
EVEN: 18 Swings Rx(24kg/16kg)

Rest 2min

C) Emom 10min
ODD: 15/12 Cal Row
EVEN: 20 HR Push ups

Rest 2min

Tabata
Weighted Plank

MOBILITY

Hamstrings

Glutes
Lower Back

07-04-2017

FITNESS

Skill: Hspu


WOD
Amrap 20min
8 Hspu/ RX Deficit Strict Hspu
15 Burpees
250m Run

BURNOUT

AMRAP 15'


15m broad jumps
15m walking lunges
30 sit ups


AMRAP 15'

3 burpees ground to overhead
10m weighted shuttle run

06-04-2017

FITNESS

Skill: Hang Power Clean

Team of 2

WOD of 100 Reps
100 Cal Assault Bike
100 Hang Power Clean RX(50kg/35kg)
100 Front Rack Lunges
100 Sit ups
100 Box Jumps

BURNOUT

3 rounds of

AMRAP 3
5 Push ups
10 sit ups
15 air squat

rest1

AMRAP 3
20 DU
7 Burpees

rest1

AMRAP 3
250m run
amrap seconds hollow

rest1

05-04-2017

FITNESS

Mobility: Shoulders


Strength
4x3 75% of 1RM Strict Press
4x20 V - ups
* with 2sec pause
at the hollow position

WOD
For time
21-15-9
Pull ups
Push Press Rx(50kg/35kg)
Burpees over the bar

BURNOUT

AMRAP 12

15 Swings
15 hollow rocks
15 goblet squat
30 DU

AMRAP 12
15 Slamball
15 russian twists
15 push ups


AMRAP 6
Burpee ground to overhead

MOBILITY
 

Ankle
Hips
Squat Therapy

04-04-2017

FITNESS

Strength

3x3 Strict Chin ups
3x3 Strict Pull ups
3x3 Mix Grip Pull up
3x8 Plank to Push up
* With 2sec Pause Each Position

Skill: HS Walk

WOD
Amrap 15min
3 Wall Walk/ RX 3m HS Walk
10 V-ups/Sit ups
15 Down ups
300m Row

BURNOUT

TEAMS OF 2


AMRAP 30
40 Thrusters
40 burpees
250m run
30 sit ups
30 air squat
250m run
20 push ups

03-04-2017

FITNESS

Strength
4x4 75% of 1RM Back Squat
4x8 DB Strict Press
*with 2sec pause at the top

WOD
Team of 2

Amrap 18min
20 Thrusters RX(40kg/30kg)
20 TTB
250m Run Together

BURNOUT

Amrap 15'

250m medball run

15 wallball

15 sit ups

Amrap 15

250m run

30mountain climbers

30 lunges

Tabata

Reverse burpees

01-04-2017

FITNESS

Benchmark Wod
''Kelly''
5 Rounds of
400m Run
30 Wall Ball
30 Box Jumps