13-11-2018

FITNESS

Strength
3 sets of
8 Bench Press
8 Strict Ring Pull Ups

skill: Devil Press


EMOM 20
- 14/11 cal ski
- 5 Chest to Bar,10 HR Push Ups, 15 Air Squat
- 8 Devil Press
- 60 DU/120 Rope Jumps
- Rest

then accumulate 2' weighted plank

BURNOUT

Team of 2


Amrap 30min
30 Wall Balls
30 Sit Ups
30/20 Cal Air Runner
30 Swings
30 Push ups

12-11-2018

FITNESS

Have a nice Week Ladies and Gentlemen

Strength
Back Squats
3x5
Build Load in Every Set
3x10 Bend Over Row

AMRAP 14
12 Push Jerk 60/40
12 Swings 32/24
12 Toes To Bar
250m Run

Half Tabata
Hollow/Scaled Hollow

BURNOUT

EMOMx30min

1) 15/12 Cal Air Runner
2) 6-10 Push ups+12-18Air Squats
3) 40sec Plank Hold
4) 12/9 Cal Bike
5) 10-15 Burpees
6) 40 DU/ 80 SJR

10-11-2018

FITNESS

Skill: Man Maker

With A Running clock

0'-10'
AMRAP
1,2,3,4,5,6,7,...
Man Makers
20 DU

10'-20'
AMRAP
16 Walking Lunges Weighted
16/12 Cal Row

20'-30'
AMRAP
25 Sit Ups Weighted 20/15
250m Run

MOBILITY

Front Rack

Overhead
Hips
Hamstrings

09-11-2018

FITNESS

Skill: Rope Climbs

EMOMx 8min
ODD: 1 Rope Climb/1 Legless Rope Climb
EVEN: 10 HSPU/10 Deficit HSPU

Rest 1min

EMOMx 8min
ODD: 10 Chest to Bar Pull ups/10 Pull Ups
EVEN: 16 Pistols/32 Air Squats

Rest 1min

EMOMx 8min
ODD: 15/12 Burpees
EVEN: 15 V ups

BURNOUT

Amrap 8min

15 KB Swings
30 Mountain Climbers
40 DU/80 SJR
10 Sit ups

Rest 2min

Amrap 8min
15 GTOH
10 Lunges
10 Burpees Over The Plate

Rest 2min

Amrap 8min
TEAM OF 2
30m Sled Push
30m Sled Pull

08-11-2018

FITNESS

Team of 2


For Time
Buy in: 200 DU/400 Single Rope Jumps
Then
3 Rounds of
30 Deadlift 80/60
20/15 Cal Assault Bike
Then
3 Rounds of
30 Thrusters 60/35
20/15 Cal Assault Bike
Then
3 Rounds of
30 Overhead Squat 40/30
20/15 Cal Assault Bike
Then
Cash Out: 500m Run Together

BURNOUT

Team of 2


Amrap 30min
1km Bike
1000m Row
40 Push ups
40 Air Squats
250m Run Together

07-11-2018

FITNESS

Skill: Hang Squat Snatch


Strength
Find a Heavy Complex in 8 minutes
1 Snatch Pull+1 Hang Squat Snatch

WOD
3 rounds of
12 Hang Squat Snatch 42.5/30
15 Toes To Bar
18 Front Rack Lunges
250m Run

then accumulate
1.30'' left side plank
1.30'' right side plank

BURNOUT

Amrap 30min

250m Run
15/12 Cal Row
40 Moutain Climbers
15 Slamballs
20 Chest Passes
40 Tap On The Ball

MOBILITY

smash
upper back
triceps

mobility
Thoracic
Hips

06-11-2018

FITNESS

Strength

EMOMx9min
1) 10 Inverted Row (slow eccentric)
2) 5-10 Strict HSPU
3) 5-10 Strict Ring Dips

Skill: Ring Muscle up

WOD
Amrap 15min
4 Ring Muscle ups/8 Ring Pull ups
8 Burpee Box Jumps 70cm/60cm
14/12 Cal Row
30 DU/60 SJR


BURNOUT

EMOM x30min

1) 20 Lunges
2) 20 Sit ups
3) 20 Push ups
4) 50 DU/100 SJR
5) 30m Sled Push

05-11-2018


FITNESS

Strength
Back Squats
3x3
Build Load in Every Set
3x60m One Arm OH Walk

WOD
For Time
Team of 2
50 Hang Power Clean 70/45
40 Front Squats
30 Burpees Over Bar
40 Shoulder To Overhead
500m run together

Cooldown
50 Sit ups Each

BURNOUT

Every 3min For 36min

1) 250m Run + 15 Burpees
2) 15 KB Thrusters+15 KB Swings+15 Sit ups
3) 24/20 Cal Row + 15 Box Jumps
4) 50 DU/100 SJR+ 15 Push ups+ 50 DU/100 SJR

3-11-2018

FITNESS

Benchmark WODS

For Time
Jackie
1000m row
50 thrusters 20/15
30 pull ups

Rest 3min

''Weighted Annie''
50-40-30-20-10
DU/X2 SJR
Weighted Sit ups 20/10

***Active recovery
500m Run 

MOBILITY

Ankle

Hips
Hamstrings
 

02-11-2018

FITNESS

Skill: Devil press


WOD

2 ROUNDS OF

Amrap 6min
3,6,9,12,15...
Devil press
30 DU

Rest 2min

Amrap 6min
12/10 cal ski
20 Κb/dumbell box step ups over

Rest 2min

half tabata scaled hollow/hollow

BURNOUT

Every 5min For 30min

200m Run Air Runner
14/10 Cal Assault Bike
6x(1 Push up+1 Burpee+1 Squat Jump+1 Squat)
10 Sit ups
30m Sled Push Empty