09-02-2019

FITNESS

STENGTH

FRONT SQUAT
1*3 @80%1rm
1*(2-3)@90%
1*1 @100%

FOR TIME
3 Rounds Of
10 Deadlift 100/70
20 Pistols
30 DU

FOR TIME
3 Rounds of
15 Overhead Squat 50/30
21 Box Jumps over
27 Sit Ups

MOBILITY

Back Squat

Front Squat

08-02-2019

FITNESS

GRIP AND CORE STRENGTH

3 Sets Of
50'' Weighted Hang From Bar
20 Heavy Box Step Ups Over
30 Hollow Rocks Weighted



2 Rounds Of

AMRAP 5
8 Chest To Bar/ Pull Ups
15/12 Cal Row
30m Walking Lunges

AMRAP 5
15 V Ups
10 Burpees To Target
10 Double Dumbbell Clean


rest 1 between sets
 

BURNOUT

AMRAP 8

10/8 cal Bike
30 DU

AMRAP 8
12/10 cal Runner
15 wallball

AMRAP 8
20 lunges
20 mountain climbers
15 sit ups holding 2 dumbells


CORE 3'
hollow with feet to the floor
when you break 20 Jumping Jacks

07-02-2019


FITNESS

PUSH - PULL STRENGTH
3 Sets of
12 Double Kettlebell Pendley Row
8 Bench Press @65-70%1RM

TEAM OF 2

FOR TIME
4 Rounds of
20 Cal Bike
30 Bench Press 3/4 Bodyweight
40 Swings

4 Rounds Of
20 Cal Air Runner
30 Handstand Push Ups
80 DU
 

BURNOUT

TEAM OF 2

PARTNER WORKOUT
AMRAP 12
20 Cal Row
20 synchronised sit ups
30 jumps over partner
40m partner carry

TEAM OF 2

AMRAP 22
60 partner squat to chest pass
50 box jumps
40 cal ski
30 burpees

06-02-2019

FITNESS

STRENGTH

3 Sets Of
8 Nordic Hamstrings Curl
12 Double Kettlebell Front Squats


With A running Clock

0-12'
FOR TIME
15 Clean and Jerk 80/50
15 Snatch 60/35

12'-22'
Fran
FOR TIME
21-15-9
Thrusters 42.5/30
Pull Ups

BURNOUT

EMOM 8

- hollow rocks
- side plank
- side plank
- squat hold

AMRAP 11
15 swings
20 weighted sit ups
20 jumps to target


AMRAP 11
20 cal row
20 down ups
15 box jumps


MOBILITY

(foam roll/smash)

IT band

lats

traps

05-02-2019


FITNESS

CORE STRENGTH

3 Sets of
8 Weighted Pull Ups
8 Turkish get ups

EVERY 2' For 30'
- 28 Wallball 12/6
- 4/2 Rope Climbs
- 22/18 Cal Row
- 10*10m Shuttle Farmers Carry 32/20
- 28 Box Jumps
 

BURNOUT

TEAMS OF 3

AMRAP 8
Sled Relay
Each Partner Covers A Distance of 40m
Every 3*40m Load 5kg.

AMRAP 8
Air Runner Relay
switch every 200m

AMRAP 8
15 air squat
10 V sit Ups
5 push ups

04-02-2019

FITNESS

STRENGTH

BACK SQUAT
1*5 @80%1rm
1*(2-3) @90%
1*1 @100%

TEAM OF 2

FOR TIME
20m Handstand Walk Each Partner/ 7 Wallwalk
40 Bar Muscle Ups/ Banded Bar Muscle Ups
60 Front Rack Lunges 60/40
80 Hang Power Clean 60/40
100 Toes To Bar

AMRAP 2
Hollow Hold/ Scaled Hollow Hold

BURNOUT

TEAM OF 2

AMRAP 14
400m ski
20 burpee and jump over partner
10 synchronised partner push ups and clap

AMRAP 14
40 m walking lunges
60 wallball
40 Ground to overhead

AMRAP 6
Row for calories

02-02-2019

FITNESS

"Strength You Have 12'

to find 3RM Front Squat

Saturday's Couplets

3 rounds of
21 Wallball
50 DU

3 rounds of
21 Swings
15/12 Cal Air bike

3 rounds of
21 Toes To bar
10 Devil Press

MOBILITY

Hamstring(smash/release)

Ankle
Rotator cuff(stability)

01-02-2019

FITNESS

STRENGTH
3 Sets of
8 Bench Press
5 Ring Pull Ups Weighted

Buy in : 250m Farmers Carry

3 Rounds Of
30 Dumbbell Snatch 25/15
20/15 Cal Row
15 Handstand Push Ups/ Defitcit Handstand Push Ups

Cash Out : 50 V Ups


BURNOUT

AMRAP 8

2,4,6,8,10...
Shuttle run
push ups
burpees

AMRAP 8
15 Swings
12 Wallball
12 Sit Ups

AMRAP 8
400m Air Runner
30 Air Squat
20 V sit Ups

Rest 2 Between Sets

31-01-2019

FITNESS

CORE STRENGTH

EMOM 6
25'' L Sit From Small Box
40'' Dumbbell Row

TEAM OF 2

For Time
Barbell Conditioning
50 Deadlift 110
50 Front Squats 90kg
50 Thrusters 70kg
50 Push Jerk 70 kg

Then

For Time
Metabolic Conditioning
100 Cal Air Runner
100 Cal Air Bike
100 Partner Sit Ups Holding 2 dumbells



BURNOUT

TEAM OF 2


AMRAP 30'
500/400m Row
30m Walking Lunges
20 Box Jumps
10 Reverse Burpees
20 Slamball
400/300m Ski

30-01-2019

FITNESS

CORE STRENGTH

EMOM 9
- 12 Heavy Walking Lunges
- 20+20m one arm Overhead walk (The Opposite Hand Farmers Carry)
- 20 Heavy Kettlebell Russian Twists

With A Running Clock
0'-10'
FOR TIME
5 Rounds For Time
12 Overhead Squats 40/25
12 Box Jumps

10'-20'
AMRAP 10
2 Squat Snatch 60/40
4 Handstand Push Ups
8 Burpees Over Bar 

BURNOUT

EMOM 32

- DU
- Hand Release Push Ups
- Ski
- V Ups
- Row
- Tank Squat And Pull With TRX
- Ground To Overhead
- Plank

MOBILITY

-Smash & Mobility

-Groins & Quads