08-02-2017

FITNESS

Skill: Hang Power Clean


Amrap 8 min
3 Hang Power Clean RX(60kg/40kg)
6 Front Squat
9 Shoulder to Overhead

Rest 2 min

Amrap 8 min
10 Pull ups
15 Box Jump

Rest 2 min

Amrap 4
Max reps Burpees

BURNOUT

amrap 30

15 cal row
30 air squat
45 mountain climbers
60 jj/du
45 step ups
30 lunges
15 cal ski

MOBILITY 

Front squat 

Hips

07-02-2017

FITNESS

Strength

3 sets of
20 Hollow Rocks
10 V Parallete Hollow Push ups

Skill: Wall Walk/ HS Hold/HS walk


WOD
Amrap 16min
5 Wall Walk / RX 3m HS walk
15 sit ups
10 Reverse Burpees/ RX Plate
15/12Cal Row


BURNOUT

5 ROUNDS OF

1' sled
1' sit ups
1' reverse burpees/burpees
1' kb thrusters
1' rest

06-02-2017

FITNESS

Strength

3 sets of (Slow eccentric)
8 - 10 RM Back Squat
10 - 12 RM Strict DB Press

WOD
Amrap 15'

5 Squat Clean RX60kg/40kg
10 TTB/ Leg Raises
40 DU

BURNOUT

in teams of 2

AMRAP 25

25 cal row
25 burpees
25 cal row
50 wallball
25 cal ski
75/50 push ups
25 cal ski
100 sit ups

TABATA
arch to hollow

04-02-2017

FITNESS

Hero WOD

''Hansen''

For time
5 Rounds of
30 Swings RX32kg/24kg
30 Burpees
30 Sit ups

Cap time: 35 min

MOBILITY

Deadlift

03-02-2017

FITNESS

Mobility: Shoulders, Hips, Ankle

Skill: Bar Muscle ups, Pistols

WOD
AMRAP 20min
5 Bar muscle ups
10 Pistols
15/12 Cal Row

BURNOUT

AMRAP 8'

60m weighted sled
rest as needed

AMRAP 8'

4 Burpees
8 Thrusters

AMRAP 8'

12 Swings
12 Sit ups
12 Russian twists

02-02-2017

FITNESS

Skill: Snatch, Clean and Jerk

WOD

TEAM OF 2
For time
60 Snatch 60kg/40kg
100 sit ups
60 Clean 'n Jerk
100 HR Push ups/Push ups
200 DU

BURNOUT

WOD#1

50 down ups
50 DU
40 Sit ups
40 DU
30 lunges
30 DU
20 burpees
20 DU
10 squat jump
10 DU


WOD#2
Amrap 10'
250m ski
200m row

01-02-2017

FITNESS

EMOM 8min

ODD: 10 Strict TTB/Strict Leg raises
EVEN: 20 OH Lunges

4 Rounds of
1min Wall Ball
30sec Rest
1min Burpees over the plate/RX Bench
30sec Rest
1min TTB
30sec Rest
1min Box Jumps
30sec Rest

BURNOUT

in teams of 2

with a running clock

0-10'
20 kb thrusters
20 cal ski
20 burpees

10'-20'
30 v ups
30 hollow rocks
30 cal row

20-30'
40 cal row
40 sit ups

MOBILITY 

Mobility

Smash

Quads

Hamstring

Shoulders

Wrist

31-01-2017

FITNESS

Strength

3 sets of
6 - 8 RM Nordic Hamstrings
45sec Push up Hold ( weighted)

Skill: HSPU

WOD
5 Rounds of:
21 Swings RX(24kg/16kg)
15 V-ups/Sit ups
9 HSPU/DB Press (For RX Strict Hspu)
50 DU

BURNOUT

AMRAP 30

10 burpee to side jump
20 weighted lunges
30 mountain climbers
40 jumping jacks
50 du

30-01-2017

FITNESS

Have a nice week!!


Strength
3 sets of
8 - 10 RM Front Squat
10 - 12 RM Incline Dumbbell Row

WOD
Amrap 16min
2,4,6,8,10,12...
Thrusters
C2B/Pull ups

BURNOUT

AMRAP 15

15/12 Cal row
20 sit ups
30 air squat

AMRAP 15
12/9 cal ski
12 burpees
12 ground to overhead
12 overhead lunges

28-01-2017

FITNESS

EMOMx12
1) 40sec Rope Jump
2) 40sec Hollow Hold
3) 40sec Strict TTB/ Leg Raises

WOD
GHOST

6 rounds of
1min: Max Cal row
1min: Max Burpees
1min: Max DU
1min: Rest

MOBILITY

Front rack
OHS