06-12-2018

FITNESS

Strength
3 sets of
10 Bend Over Row
8 Bench Press @70-75%1RM

skill: Hang Cluster

TEAM OF 2
AMRAP 25
20 Hang Clusters 60/40
40 Cal Air Bike
60 Toes To Bar
80 Hand Release Push Ups

BURNOUT

AMRAP 14
250m Run
16 burpees
16 ground to overhead


AMRAP 14
250/200m row
24 Lunges Bodyweight
24 DU
12 Push ups hand release



Tabata
Scaled Hollow

05-12-2018

FITNESS

Strength
3 Sets Of
8 Back Squat @70-75%1RM

SKILL : Power Snatch

wod
AMRAP 14
9 Power Snatch 60/40
15 Cal Air Runner
21 Wallball 12/9
42 DU

BURNOUT

EVERY 2 minutes for 3 rounds

- 120m sled weighted
- 350/300 metres on air runner
- 25 squat,20 V Ups,15/10 push ups
- 20 weighted reverse burpees
- 30 weighted sit ups

MOBILITY

smash
glutes&hamstrings
mobility
thoracic spine

4-12-2018


FITNESS

Strength

3 sets of
8 strict (deficit) handstand push ups
12 chest supported dumbell row
8 strict toes to bar

skill: Burpee To Bar Muscle Up


WOD
AMRAP 16
8 Burpee To Bar Muscle Up
16 V Ups
16/13 cal row
16 pistols

BURNOUT

AMRAP 22
15 Burpees
50 DU
15/12 cal Air Bike
20 Slamball


REST 2 MIN

EMOM 8
40sec Right Side Plank
40sec Left Side Plank
40sec Hollow
40sec Arch

3-12-2018

FITNESS

Warm Up: Overhead Mobility


Strength
3 Sets Of
8 Overhead Squats @70-75%1RM
8 Weighted Pull Ups (slow eccentric)

Wod
Team Of 2
With A Running Clock
0-22 '
12 Deadlift Each Partner 70/50
9 Hang Power Clean Each Partner
6 Front Squat Each Partner
6 Shoulder to Overhead Each Partner

** try to go unbroken

22-26 '
AMRAP weighted Sit Ups

BURNOUT

Team of 2

3 Rnds for time
30 Swings
30 Sit-ups (pasees with wall ball)
30 PushUps
30 lunges
250m run together

2-3 Min time-Break

TABATA 8Rnds (20 On-10 Off)
DU
1 min time-Break
Skierg
1 min time-Break
Row

01-12-2018

FITNESS

CORE STRENGTH

EMOM 9
- 20-25'' L-Sit
- 35'' Front Rack Squat Hold With Kb
- 30'35'' Hollow

AMRAP 9
12 Burpees Over Bar
9 Thrusters 40/25
9 Cal bike

REST 4

AMRAP 7
9 Burpees Over Bar
6 Thrusters 60/40
6 Cal Bike

REST 2

AMRAP 5
6 Burpees Over Bar
3 Thrusters (you choose the weight)
3 Cal Bike

MOBILITY

Hips

Wrists
Smash
Quads
Lower/upper back

30-11-2018

FITNESS

Skill: Ring Muscle ups

WOD
Amrap 24min
4 Ring Muscle ups
8 TTB/Leg Raises
16 Wall Balls
32 DU

Tabata 8 sets
Scaled Hollow/Holoow

BURNOUT

40sec on 20sec off

EMOMx30min
1) Air Runner
2) Cal Assault Bike
3) DU/ SJR
4) Sit ups
5) Burpees
6) Rest

29-11-2018

FITNESS

Strength

3 sets of
5 Battle Rope Seated Pull Downs
12 Weighted Leg Raises
15 Weighted Prone Angels

Skill: Bear Complex

Team of 2
AMRAP 25
20 Bear complex 70/50
40 Front Rack Lunges 70/50
60 Hr Push Ups
80 Kb Swings
100 cal Air Runner
120 Sit Ups


BURNOUT

Tabata 8 sets

Row

Tabata 8 sets
DU/ SJR

Every 2min For 10min
250m Run

Rest 2min

EMOMx10min
Odd: 7 Sit ups+7 V ups+12 Hollow Rocks
Even: 16 walking lunges+ 6 burpees

28-11-2018

FITNESS

Strength

Find a Heavy Hang Squat Snatch in 15minutes

WOD
For Time
21-15-9
Cal Assault Bike(W: 18-12-6)
Hang Squat Snatches 50/30
Burpees to Target

BURNOUT

2 Rounds of

Amrap 4min
30 DU/ 60 SJR
20x10m Shuttle Run
Max Reps Burpees

Rest 1min B2N Rounds

2 Rounds of
Amrap 4min
18/15 Cal Row
30 Air Squats
Max Cal Skierg

Rest 1min B2N Rounds

2 Rounds of
Amrap 4min
20 Sumo Deadlift
30 Push ups
Max Hollow Hold

MOBILITY

stretching & smash
triceps
lats
mobility
shoulders

27-11-2018

FITNESS

Strength

4 sets of
8 ring dips weighted
12 chest supported dumbell row

skill: handstand/pike push ups

WOD
AMRAP 14
30 Air Squats
20 box jumps over
15/12 cal row
10 Handstand push ups/ Deficit Hanstand Push Ups/ Pike Push Ups

BURNOUT

Team of 2

Amrap 7min
Partner A: 150m Air Runner
Partner B: Max Sled

Rest 2min

Amrap 7min
Partner A: 12/9 Cal Assault Bike
Partner B: Max Push ups

Rest 2min

Amrap 7min
Partner A: 25 Sit ups Weighted
Partner B: Max DU/ SJR

Rest 2min

3min
Plank Hold

26-11-2018

FITNESS

Strength

Find a Heavy Clean and Jerk in 15minutes

WOD
Team of 2
For Time
16 Clean and Jerk 80/50
24 Bar Muscle ups/Banded BMU/Pull ups
32 Burpees Over The Bar
Then,
24 Clean and Jerk 70/45
32 Chest to Bar/Pull ups/Jumping Pull ups
40 Burpees Over The Bar
Then,
32 Clean and Jerk 60/40
40 TTB/Leg Raises
48 Burpees Over The Bar

BURNOUT

Emomx8min

ODD: 4 Push ups+8 Air Squats+ 10 Sit ups
EVEN: 40 DU/80 SJR

Rest 2min

Emomx8min
ODD: 12/9 Cal Skierg
EVEN: 15 KB Swings

Rest 2min

Emomx8min
ODD: 15 Wall Balls
EVEN: 10 Burpees