25-11-2018

FITNESS

Skill: Rope Climbs

EMOM 8min
Odd: 2/1 Rope Climbs
Even: 15 Wall Balls

Rest 2min

EMOM 8min
Odd: 15/12 Toes To Bar
Even: 16 Alternate Dumbell Snatch

Rest 2min

Amrap 8min
15 KB Swings 32/24
15 V Ups
250m Run

MOBILITY

Ankle

Thoracic

23-11-2018

FITNESS

Strength
EMOM 12
- 20'' L Sit
- 30'' hollow rocks
- 40'' Side plank
- 40'' Side plank

Skill: Burpee Over Wall

EMOM 24
- 10/8 Burpees Over Wall 1.4m/1.2m
- 15/12 Cal Row
- 15 Air Squat, 25 DU
- 12/10 Cal Ski

BURNOUT

EMOM x 30min
1) 12/9 Cal Air Runner
2) 12/9 Cal Assault Bike
3) 15 Push ups
4) 60m Sled Push
5) 50 DU/100 SJR
6) Rest

 

22-11-2018

FITNESS

WOD

Team of 2

Amrap 12min
20 Overhead Squat 60/40
30 Burpees Over Bar
40/30 Cal Air Runner

Rest 2min

Amrap 12min
20 Deadlift 100/60
30 Hand Release Push Ups
40 Pistols/ Box Pistols

Cooldown
250m Run
50 Sit Ups Weigthed

BURNOUT

Team of 2


For Time
3 Rounds of
500m Row/400m Row
500m Run Together
30 KB Thrusters
30 KB Swings
30 Sit ups
30 KB Box Step Ups

21-11-2018

FITNESS

Strength
Every 2min For 10min
5 Reps Back Squats 75%

Skill : Reverse Burpees, Clean

WOD
For Time
50/40 Cal Assault Bike
40 Box Jumps 70cm/60cm
30 Reverse Burpees Weighted 20/15
20 Back Rack Reverse Lunges 70/45
10 Clean And Jerk 70/45

BURNOUT

Amrap 30min
250m Run With Medball
15 Slamballs
15 Medball Sit ups
20 Medball Lunges
10 Push ups

MOBILITY

mobility
hips
glutes
hamstrings

20-11-2018

FITNESS

Skill: Bar Muscle ups

WOD
With A Running Clock

0-10'
15-12-9
Bar Muscle ups/Banded Bar Muscle up/ Jumping Bar Muscle Up
Cal Row
Sit ups

10'-20'
21-15-9
HSPU/ Deficit HSPU
V Ups
250m Run

* You Choose The Deficit 

BURNOUT

Team of 2


Amrap 14min
Max Distance Air Runner
Every 2min Do 10 Synchronized Burpees

Rest 2min

Amrap 14min
Max Cal Assault Bike
Every 2min Do 10 Reps Each
Jump Over The Partner in Plank Position

19-11-2018

FITNESS

EMOM 9
- 25/20'' L sit
- 35'' Hollow
- 45'' Plank

Team of 2
Amrap 30min
100 DU/200 SJR
3 Power Cleans each partner
3 Front Squats each partner
3 Shoulder To Overhead each partner
20 Cal Air Bike

BURNOUT

3 Rounds of
1min: Max Cal Row
1min: Rest
1min: Max Cal Bike
1min: Rest
1min: Max DU/SJR
1min: Rest
1min: Wall Balls
1min: Rest
1min: Box Jumps
1min: Rest

 

17-11-2018

FITNESS

Skill: D Ball Clean Shoulder Over


2 Rounds of
Amrap 3min
18/14 Cal Air Bike
The Remaining Time Max
D Ball Clean Over The Shoulder

Rest 1min B2N Rounds

2 Rounds of
Amrap 3min
12 Burpee To Pull Up
The Remaining Time Max Reps
Thrusters 42,5/30

Rest 1min B2N Rounds

2 Rounds of
Amrap 3min
7/5 Wallwalk
The Remaining Time Max
Distance on Air Runner

Rest 1min B2N Rounds

MOBILITY

smash
hamstrings
lower back

mobility 
hamstrings

shoulders

16-11-2018

FITNESS

Strength

3 Sets of
10 Inverted Row
10 One Arm Dumbbell Press

then

3 Set of
12 Incline Bench Horizontal Abductions
12 Prone Angels

WOD
With a Running Clock:
0'-8'
30 DU
12 Dymbbell Power Clean
8'-16'
250/200 m.Row
16 One Arm Dumbbell
Overhead Lunges
16'-24' 
240 m.Run
20 V Sit Ups

BURNOUT

Team of 2

For Time
100 Cal Air Runner
100 Burpees Over The Partner
100 Sit ups
100 Push ups
100 Air Squats

15-11-2018


FITNESS

Skill:Squat Snatch, Sumo Deadlift High Pull

Team of 2

For Time
50 Burpees Over The Bar
50 Hang Power Snatches 40/25
50 Synchronized Sit Ups


40 Burpees Over The Bar
40 Power Snatches 50/30
40 Sumo Deadlift High Pull 50/30

30 Burpees Over The Bar
30 Squat Snatches 60/40
30 Bar Muscle Up/ Chest To Bar/ Pull Ups


BURNOUT

Tabata 8 sets

Cal Skierg

Tabata 8 sets
Burpees

Amrap 20min
8 Ground To Overhead
12 OH Lunges
16 Weigthed Sit ups
250m Run With Plate

14-11-2018

FITNESS

Strength
Every 2min For 10min
5 Reps Front Squat 75%

Skill: Bear Complex

WOD
5 Rounds For Time
5 Bear Complex 60/40
250m Run

Core
75 Weighted Sit-Ups

BURNOUT

3 Rounds of
Amrap 4min
30/20 Cal Row
20 Air Squats
Max Reps Push ups

Rest 1min B2N Sets

3 Rounds of
Amrap 4min
250m Run
10/7 Cal Skierg
Max Reps Box Jumps

Rest 1min B2N Sets

MOBILITY

smash
calves
hamstrings
quads
lower back
mobility&stability
thoracic