14-09-2018

FITNESS

Core Strength

4 Sets of
Max Hang Position Hold
30sec Hollow Hold
20 Sit ups
10 Hollow Rocks
2 Wall Walk
30sec HS Hold Facing the Wall

WOD
For Time
21 - 15 - 9
Cal Skierg (W 18-12-6)
KB Swings 24/16
Sit ups
Cal row (W 18-12-6)
Box Jumps 60cm/50cm

BURNOUT

Every 6min For 30min

20/15 Cal Air Runner
15/12 Cal Assault Bike
15 Sit ups
30m Sled Push Empty

13-09-2018

FITNESS

Strength

5 Sets of
5 Push Press
*Build weight in every set

Team of 2
For Time
3 Rounds of
40 Thrusters 40/25
40 Burpees Over The Bar
250m Run Together

BURNOUT

Team of 2

For Time
250m Medball Run
1000m Row
60 Wall Balls
250m Medball Run
1000m Skierg
60 Medball Sit ups
250m Medballs Run
100 DU/200 SJR
60 Box Jumps

12-09-2018

FITNESS

Strength

5 Sets of
5 Front Squats
*Build weight in every set

WOD
For Time
4 Rounds of
21 Deadlift 60/40
15/12 Cal Assault Bike
9 C2B/Pull up

BURNOUT

EMOM x 10min

ODD: Max Cal Row
EVEN: Rest

Rest 2min

EMOM x10min
ODD: Max Cal Skierg
EVEN: Rest

Rest 2min

EMOM x 10min
ODD: Max Burpees
EVEN: Rest

MOBILITY

Smash

Quads
Hamstrings
Stretching

11-09-2018

FITNESS

Strength

EMOM x 12min
1) 40sec Hang Position Hold
2) 40sec Push ups Hold
3) 40sec Squat Hold
4) 40sec Hollow Hold

WOD
For Time
21-15-9
Cal Row(W:18-12-6)
Burpee Box Jumps 60cm/50cm
Double DB Shoulder To Overhead (25-20/15-12,5)

BURNOUT

Team of 2

Amrap 30min
30 Air Squats
30/20 Cal Air Runner
30 Push ups
30/20 Cal Assault Bike
30m Sled Push Empty

10-09-2018

FITNESS

Strength

5 Sets of
5 Back Squats
*Build weight in every set

Team of 2
WOD
Amrap 17min
20 Power Clean 70-50/45-30
30 TTB/Leg Raises
40 Air Squats

BURNOUT

Every 2min For 30min

1) 350m/300m Row
2) 300m/250m Skierg
3) 10-15 Burpees Box Jumps
4) 250m Run
5) 100 DU/200 SJR

08-09-2018

FITNESS

Core Strength

2 Rounds of
1min Hollow Hold
1min Hollow Rocks
1min V Ups
1min Plank Hold
1min Arch Hold
1min Rest

WOD
''Helen''
3 Rounds of
400m Air Runner
21 KB Swings 24/16
12 Pull ups

MOBILITY

Hips

Hamstrings
Thoracic
Scapular

07-09-2018

FITNESS

Strength

4 Sets of
3 Wall Walk
6 Strict Pull ups(Weighted)
40sec Plank
40sec Arch Hold
30m Farmers Carry

WOD
5 Rounds of
1min Max Cal Row
1min Rest
1min Max DU/SJR
1min Rest

BURNOUT

Emom x 30min

1) 12/10 Cal Air Runner
2) 10/7 Cal Assault Bike
3) Plank
4) 30m Sled
5) 10 Burpees
6) Rest

06-09-2018

FITNESS

Strength

3 Sets of
8 Bench Press
8 Sumo Deadlift
*Start with light weight for all sets

Team of 2
WOD
3 Rounds of
250m Run Together
30 Overhead Squat 40/30
30 Burpees Over The Bar

BURNOUT

Team of 2

For Time
1000m Row
50 Sit ups
500m Run Together
50 Push ups
1000m Skierg
50 Air Squats
500m Run Together
50 DU/100 SJR

05-09-2018

FITNESS

Strength

4 Sets of
8 Front Squats
8 barbell Row
*Start with light weight for all sets

WOD
For Time
21 - 15 - 9
Pull ups
Hand Release Push ups
Cal Assault Bike (W:18/12/6)

BURNOUT

Tabata 8 sets

Cal Row

Tabata 8 sets
Cal Skierg

Amrap 15min
10 GTOH
10 Box Jumps
10 Weighted Sit ups
10 Burpees Jump to Plate

MOBILITY

Smash

Quads
Hamstrings
Squat therapy

04-09-2018

FITNESS

Strength

4 Sets of
8 Strict Ring Dips/Dips
6 Strict TTB/Leg Raises
15 V - Ups/V - Sit ups
2 Wall Walk
30sec Push ups Hold

WOD
Amrap 15min
14/12 Cal Row
12 Sit ups
14 DB Push Press 22,5/15
12/10 Cal Skierg

BURNOUT

Team of 2

Amrap 15min
30/20 Cal Air Runner
30 Sit ups
20 Swings
10 Push ups

Rest 2min

Amrap 15min
60m Sled Push
60m Sled Pull
60m Inch Worm
60 DU/120 SJR