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
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
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
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
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
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
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
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
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
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