18-12-2018

FITNESS

STRENGTH

3 Sets of
10 Chest Supported Rows
10 Shoulder Press

AMRAP 12
16 Weighted Sit Ups 20/15
14 Box Jumps Over
12/10 Cal Ski

REST 2

AMRAP 12
15/12 Cal Row
12 Dumbbell Thrusters
15 HR push ups

BURNOUT

EMOM 9 40on-20off

- Arch to Hollow
- Plank
- Air Runner

TEAM OF 2
AMRAP 25
1000m run
50 jumps over partner (partner holds a plank)
40 Heavy Russian Twists
30 Half man makers
20 Weighted reverse burpees and press

17-12-2018


FITNESS

strength
3 Sets of
8 Front Squats @70-75%1RM
8 Weighted Pull Ups (slow eccentric)

TEAMS OF 2
With A Running Clock
0-8'
2,4,6,8,10,12,....
Deadlift 120/80
Synchronized Burpees face Bar
8'-16'

3 Heavy Front Squats Each Partner 90/60
16 Toes To Bar
16'-24'
20 Pull Ups
6 Wallwalks/ 10m Handstand Walk

BURNOUT

AMRAP 15

15 squat
15 weighted sit ups
12 burpee ground to overhead
12/10 cal ski

AMRAP 15
15/12 cal row
20 V sit ups
12 Hand Release Push Ups
15 Box Jumps

15-12-2018


FITNESS

FOR TIME
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings 24/16
50 Walking Lunges
50 V Ups
50 Push Press 20/15
50 Weighted Sit Ups 20/15
50 Wall Balls 12/6
50 Burpees
50 Double-Unders

MOBILITY

Traps

Lats
Quads

14-12-2018

FITNESS

CORE STRENGTH

EMOM 9
30'' L Sit
40'' Handstand Hold
40'' Goblet Squat Hold

Skill: Muscle Up/ Jumping Muscle Up

AMRAP 10
4 Muscle Up/ Jumping Muscle Up
12/10 Cal Row
24 Sit Ups

REST 2

AMRAP 10
8 Deficit Handstand Push Ups/ Pike Push Ups
12 Toes To Bar
24 Air Squat

** You Choose The Deficit

BURNOUT

EVERY 2 minutes for 3 rounds

- 120m sled weighted
- 10 Burpees , 10 Sit Ups , 10 lunges
- 18/14 Cal Air Bike
- 20 Swings, 15 V sit Ups
- Max Side Plank Each Side

13-12-2018

FITNESS

push-pull strength


STRENGTH
3 Sets of
8 Bench Press (slow eccentric)
10 Ring Rows (slow eccentric)


TEAM OF 2
AMRAP 25
20 Devil Press 25/15
20 Cal Air Bike
40 Dumbell Box Step Ups Over
20 Cal Bike
60 Alternate Dumbell Snatch
100 DU

BURNOUT

EMOM 8

- 40'' Side Plank
- 40'' Side Plank
- 40'' Squat Hold
- 40'' Hollow/Scaled Hollow

EMOM 20 45on-15off
- Slamball
- Air Runner
- Burpees
- V sit Ups

Half Tabata
High Knees

12-12-2018

FITNESS

Strength

3 Sets Of
6 Back Squat @75-80%1RM

Half Cindy Meets Grace

For Time
1 Rounds Cindy
10 Clean and Jerk 70/45
2 Rounds Cindy
10 Clean and Jerk
3 Rounds Cindy
10 Clean and Jerk
4 Rounds Cindy


BURNOUT

TEAM OF 2

AMRAP 14
30 Ground To Overhead
20/16 Cal Ski
12 Jumps Over Partner (Each Partner)

Rest 2

AMRAP 14
80 DU
30 Synchronized Weighted Sit -Ups
20 Synchronized Reverse Burpees Weighted
10 Synchronized Push ups



MOBILITY

ankles
Overhead Squat

11-12-2018

FITNESS

3 sets of
8 weighted ring dips
5 weighted strict pull ups
30 weighted hollow rocks

EMOM 24
- 6/4 Wallwalk
- 50 DU
- 20m Dumbell Walking Lunges 25/17.5
- 15/12 Cal Row
 

BURNOUT

EMOM 8' 45on-15off

- Sled Push/Pull
- 40'' Scaled Hollow

EMOM 8' 45on-15off
- 20/15 Wallball
- 5 Battle Rope Pull Down

EMOM 8' 45on-15off
- 12/10 Cal Air Bike
- 180/150m Air Runner

10-12-2018


FITNESS

Find in 11' A Heavy Complex Of

1 Snatch Pull
1 Squat Snatch
1 Overhead Squat

TEAM OF 2
AMRAP 30
50 Overhead Squat 70/40
60 Burpee Box Jumps
70 Swings 32/24
80 Wallball
90 Cal Air Bike
100 Sit Ups

BURNOUT

TEAM OF 2

With A Running Clock
0-11
20/16 Cal Ski
40 Swings
60 Weighted Sit Ups
11-22
30/24 Cal Row
40 Air Squat
50 Sit Ups
22-33
20 Burpees
40 V Sit Ups
80 DU

08-12-2018

FITNESS

Skill: Sumo Deadlift High Pull

EMOM 30
- 15/12 Cal Air Runner
- 30m Sled 60/40
- 15 Dumbell Hang Squat Clean
- 15/10 Handstand Push Ups
- 15 Sumo Deadlift High Pull 50/30
- Rest

EMOM 4 40on-20off
- Russian Twists With A Heavy Kettlebell
- Hollow

MOBILITY

Squat therapy

Hamstrings

07-12-2018


FITNESS

Warm up : Pegboard Progressions

Skill : Pegboard

EMOM 24
- 1 Pegboard Ascent / 5 pegboard pull ups/ scaled pegboard pull ups
- 15/12 Cal Row
- 12/10 Cal Ski
- 10/8 Burpee Box Jumps Over

EMOM 4
- 45 side plank/side plank progressions

BURNOUT

EMOM 30

- 12/10 cal Air Bike
- 15/12 cal air runner
- 30m tank pull with trx
- 20 sit ups
- 20 wallball
- Rest