18-01-2019

FITNESS

CORE STRENGTH

EMOM 8
40''copenhagen plank
40''copenhagen plank
30'' L Sit
40'' Hollow Rocks Weighted

Skill : Ring Muscle Up/ gymnastics complex

3 Rounds For Time Of
10 Muscle Ups/Jumping Muscle Ups
20/15 Cal Row
30 V Ups
40m Walking Lunges

BURNOUT

Half tabata

Squat Hold

Half tabata
Hollow weighted

AMRAP 12
400/300m run
40 russian twists
40 DU

AMRAP 12
20/15 Cal bike
15 reverse burpees
15 swings

17-01-2019


FITNESS

warm up: thoracic, ankle mobility

TEAM OF 2

AMRAP 30

Buy in: 120 dumbell snatch
20 dumbbell one arm overhead squat
20 man makers
40 toes to bar
40 cal bike
60 dumbells step ups over
100 DU 


BURNOUT

TEAM OF 2

AMRAP 35
100m partner Carry
80 jumps over partner
60 cal row
40 cal ski
20 synchonized squat jumps

16-01-2019

FITNESS

STRENGTH

3 Sets Of
5 Back Squats @75% 1RM
10 Bend Over Row


AMRAP 20
12 Snatch 60/40
20 Front rack Lunges
25 Box Jumps
400/300m run

BURNOUT

Tabata

ODD: High Knees Holding A plate
EVEN : plank


AMRAP 30
10 burpees
20 cal row
30 walking lunges
20 push ups
10 box jumps over

MOBILITY

Smash
quads/hamstrings/glutes
mobility
quads/groins

15-01-2019

FITNESS

Core Strength

EMOM 9
- 3 Strict weighted Pull Ups with 5 sec pause
- 3 Strict weighted dips with 5 sec pause
- 30'' Double Kettlebell Wallsit

2 Rounds of

AMRAP 5
5 Toes To Bar
10 Push Ups
15 Air Squat
20 DU

REST 1

AMRAP 5
2,4,6,8,....
Deficit Handstand Push Ups
10/8 Cal Row

REST 1

BURNOUT

EMOM 8 40''on-20''off

odd: sled
even: air runner

rest 2

EMOM 8 40''on-20''off
odd: bike
even: swings

rest 2

EMOM 8 40''on-20''off
odd: wallball
even: du

14-01-2019

FITNESS

STRENGTH

EMOM 8
ODD: 6 deadlift @70%1RM Slow Eccentric
EVEN: 40'' Hollow

TEAM OF 2
AMRAP 25
20 Clean and Jerk 80/50
40 CTB
20 Front Squat
40 Cal Bike
20 Burpees Over Bar
40 Cal Air Runner

BURNOUT

TEAM OF 2

2 Round of

AMRAP 7
Partner 1: 250m row + 12 jumps over partner
Partner 2: holds a plank

REST 1

AMRAP 7
250m ski
15 synchronized burpees
15 synchonized squat

12-01-2019

FITNESS

Strength

3 sets of
6 Slow Eccentric Back Squats @70%1 RM
10 Chest Supported Rows


AMRAP 20
6 Bar Muscle Ups/ pull ups
9 Hang Dumbell Clusters
12/10 Cal Bike
15 Swings
50 DU

Tabata
Weighted Plank

MOBILITY

Thoracic

Shoulder Stability

11-01-2019

FITNESS

Core Strength

EMOM 9
- 25'' L Sit
- 35'' Squat Hold with 2 Kettlebells
- 35'' Weighted Hollow

AMRAP 12
9 Deficit Handstand Push Ups
12/9 Cal Ski
15 Box Jumps Over

rest 2

AMRAP 12
15/12 Reverse Burpees Weighted
18/15 Cal Row
21 Weighted Sit Ups

BURNOUT

EMOM 8

Odd : sled
even : bike

EMOM 8
Odd: run
Even :swings


EMOM 8
Odd: ground to overhead
even : hollow rocks

Half Tabata
V sit Ups

10-01-2019

FITNESS

TEAM OF 2


AMRAP 9
20 Half Man Makers
40m sled 100/60


rest 1

AMRAP 9
40 Reverse Lunges 60/40
20 Cal Air Bike

rest 1

AMRAP 9
I Go You Go
5 Bench Press 70/40
20 DU

BURNOUT

"Amrap 10'
200m Row/ 150m Ski
9 Burpees
15 Jump Squats


AMRAP 4'
hold a plank and when you break,
do 5 burpees

Amrap 10
10 Half Man Makers
20 Sit Ups Weighted
40 DU

AMRAP 2'
hold a hollow and when you break,
do 5 burpees



 

09-01-2018

FITNESS

STRENGTH

Find A Heavy Complex Of
1 Power Clean
1 Hang Squat Clean
1 Shoulder to Overhead

EMOM 12
Odd : 3 Power clean, 3 Front squat, 3 Shoulder to Overhead
Even : 50 DU

Rest 2

EMOM 12
Odd : 5 Toes To Bar, 10 HR Push Ups, 15 Air Squat
Even : 12/10 Cal Air Runner

BURNOUT

TEAM OF 2

AMRAP 30
50 cal row
50 wallball
50 cal bike 17/15
50 jumps over partner
50m bear walk
50 walking lunges

TABATA
high knees

MOBILITY

lower back/hamstrings
ankle
 

08-01-2019

FITNESS

STRENGTH
3 SETS OF
8 Nordic Hamstrings Curl
30'' Copenhagen Plank Each Side
30'' Goblet Squat Hold

2 Rounds of

AMRAP 5
3 Muscle Ups/ 6 Ring Pull Ups
6/4 Wallwalk
9 Cal Ski

REST 1

AMRAP 5
9 Burpees
12 Box Jumps Over
15 Swings 24/16

REST 1

BURNOUT

AMRAP 10
15 Slamball
15 Chest Passes
25 Russian Twists
250m run

AMRAP 10
10/8 cal bike
20 goblet squat
20

AMRAP 10
30 Double unders
15 V sit Ups
10 Push ups