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
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
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
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
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
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
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
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
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
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