08-05-2017

FITNESS

Strength
Back Squat
3x2 75%of 1RM Back Squat
2x2 80%
2x1 85%
2x1 90%

WOD
Team of 2

For Time
40 - 30 - 20 -10
Power Clean Rx(40kg/30kg)
Shoulder to Overhead
Pull ups
Each Set 250m Run Together


BURNOUT

AMRAP 15
15 ground to overhead
15 lunges
15 air squat
250m run

AMRAP 15
15 weighted sit ups
15 hollow rocks
250m row
max seconds plank

06-05-2017

FITNESS

WOD#1

Benchmark
'' Helen''
3 Rounds of
400m Run
21 Kb Swings (24kg/16kg)
12 Pull ups

WOD#2

Tabata 8 sets
Hollow Hold
Arch Hold
HS Hold

MOBILITY

Deadlift

Lower Back
Glutes
Hamstrings

05-05-2017

FITNESS

Skill: Ring Muscle Ups


WOD

Amrap 20min
5 Ring Muscle ups
15 Sit ups
10 Push ups
20 Lunges
30 DU

BURNOUT

with a running clock


buy in : 1k run

5 rounds of
10 burpee box jumps
15 air squat
20 hollow rocks

5 rounds of
20 swings
20 press
20 sit ups

cash out : 1k run

04-05-2017

FITNESS

Team of 2


WOD
For Time
60 Down ups
80 Pull ups
100 Cal Row
120 Wall Ball
100 Cal Skierg
80 TTB
60 Down ups


BURNOUT

TEAMS OF 2


AMRAP 30'
50 Thrusters
500m run
50 swings
50 cal ski
50 SDHP
50 sit ups
50 down ups

03-05-2017

FITNESS

Strength

2x4 65% of 1RM Back Squat
2x10 Seated DB Strict Press

Skill: Clean and Jerk

WOD
For Time
750m Run
30 Clean and Jerk (60kg/40kg)

Rest 2 min

Amrap 5min
Max Reps Burpees


BURNOUT

AMRAP 8'


9 cal ski
9 burppes
9 air squat

AMRAP 8'

250m run
15 wallball

AMRAP 8'

15 weighted sit-ups
15'' hollow
20'' squat hold

MOBILITY

Thoracic

Shoulders
Wrist

02-05-2017

FITNESS

Strength
2x4 Strict Pull ups
2x2 Wall Walk
2x4 Strict TTB
2x20 V ups
* With 2sec pause hollow position

Skill: Hspu

WOD
Amrap 15min
10 Squats
10 Swings Rx(24kg/16kg)
10 Box Jumps
10 Hspu 

BURNOUT

TEAMS OF 2 

100cal row

100wall ball 

100 burpees

100lunges 

500m medball run

29-04-2017

FITNESS

Benchmark WOD
''Linda''

10-9-8-7-6-5-4-3-2-1
1.5 Bodyweight Deadlift
1 Bodyweight Bench Press
3/4 Bodyweight Clean

MOBILITY

Hamstrings

Glutes
Lower Back

28-04-2017

FITNESS

Mobility: Hips, Ankle

Skil: Pistols


WOD
Amrap 
12min

250m Run
10 Down Ups
10 Pistols

Rest 2min

Amrap 12min
250m Run
12/9 Cal Skierg
10 Box Jumps 

BURNOUT

AMRAP 15
12 swings
15 lunges
20 shuttle sprints


AMRAP 15
50 du
40 mountain climbers
30 hollow rocks
20 thrusters

27-04-2017

FITNESS

You Go, I Go Style


Team of 2

Amrap 8min
1 Bear Complex Rx( 60kg/40kg)
5 Burpees over the bar

Rest 1 min

Amrap 8min
3 Power Clean
5 Pull ups
20 DU/60 SJR

Rest 1 min

Amrap 8min
5 DeadLift
7 Push Ups
9 Squats

*Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Back Push Press

BURNOUT

With a running clock


0-10
AMRAP
250m weighted run
15 ground to overhead
15 sit ups

10-20
AMRAP
250m row
15 down ups over row
max seconds hollow

20-30
AMRAP
15 air squat
10 sit ups
5 push ups

26-04-2017

FITNESS

Strength

3x5 70% Banded Deadlift
3x10 Strict TTB

Skill: Man Makers

WOD

21 - 15 - 9
Man Makers (20kg/12,5)
Sit ups
Cal Assault Bike

BURNOUT

TEAMS OF 2

5 rounds of
1' Tank
1' Wallball
1' Assault Bike
1' Plank
1' Rest

MOBILITY

Ankle

Hips