01-11-2018


FITNESS

Have a nice month!!


Team of 2

For Time
Buy in: 40m HS Walk/ 16 Wall Walk

Then 2 Rounds Of
80 Cal Air runner
70 Push Ups HR
60 Front Squat 50/35
50 Alternate Dumbell Snatch

Then
Cash Out: 100 V Sit Ups

BURNOUT

Team of 2

For Time
50-40-30-20-10
Cal row
Sit ups
Cal ski
Jump over the partner
Push ups

31-10-2018

FITNESS

Strength

Find a Heavy Thruster in 10 minutes

WOD
For Time
18-15-12-9-6-3
Deadlift 60/45
Shoulder To Overhead 60/45
Cal Bike
Sit ups

BURNOUT

Double Tabata 8 sets 40on 20off

Burpee
Wall Balls
Cal Skierg
Cal Row

MOBILITY

Thoracic Spine

Shoulders
Lats

30-10-2018

FITNESS

Stregth

11-9-7-5-3
Strict Chin ups
Strict Ring Dips/Dips
30sec Hollow Hold After Each Set

WOD
EMOMx21min
1) 15/12 Cal Row
2) 8 Burpee Box Jumps Over
3) 40 DU/80 SJR

BURNOUT

EMOMx35min

1) 15/12 Cal Air Runner
2) 50 DU/100 SJR
3) 14/10 Cal Bike
4) 30m Sled Push
5) Rest

29-10-2018

FITNESS

Strength

EMOMx10min
ODD: 10 Reps Back Squat 65%
EVEN: Rest

WOD
Team of 2
For Time
30 Clean and Jerk 50kg/30kg
20 Bar Muscle ups/ 40 Pull ups
40 Air Squats
20 Clean and Jerk 70kg/45kg
16 Bar Muscle ups/ 32 Pull ups
80 Air Squats
10 Clean and Jerk 90kg/55kg
12 Bar Muscle ups/24 Pull ups
120 Air Squats

BURNOUT

Team of 2

"We Will BURN Synchronized"
For Time
1000m Row
10 Synchronized Burpees
80 Push ups
10 Synchronized Burpees
60 Box Jumps
10 Synchronized Burpees
40 Sit ups
10 Synchronized Burpees
20m Walking Lunges Each
10 Synchronized Burpees
40 V ups
10 Synchronized Burpees
60 Jumping Squat/Air Squats
10 Synchronized Burpees
80 Push ups
10 Synchronized Burpees
1000m Row

27-10-2018

FITNESS

EMOMx32min
1) 12 DB Thrusters 20/12,5
2) 5 Ring Muscle ups/10 Ring Pull ups
3) 10 Burpees
4) 14 Pistols/Goblet Squats
5) 20 Push ups
6) 40 DU/80 SJR
7) 10 Box Jumps
8) 2 Wall Walk/5m HS Walk

MOBILITY

Smash

Quads
Hamstrings
Squat Therapy

26-10-2018

FITNESS

Strength

For Time
50 Hspu/50 Pike Push ups
Rest 5min
50 TTB/Leg Raises

WOD
EMOM x24min
1) 50 DU/100 SJR
2) 16/12 Cal Row
3) 12/8 Cal Skierg
4) RestĀ 

BURNOUT

Every 2min For 32min

1) 30 Sit ups
2) 30m Sled Push+30m Sled Pull
3) 200m Run On Air Runner
4) 100 DU/200 SJR

25-10-2018

FITNESS

Team of 3


WOD
Amrap 35min
15m HS Walk/6 Wall Walk
30 Thrusters 60/40
12 Rounds of Cindy
15m HS Walk/6 Wall Walk
30 Hang Squat Cleans 70/45
9 Rounds of Cindy
15m HS Walk/6 Wall Walk
30 Back Squats 80/50
6 Rounds of Cindy
15m HS Walk/6 Wall Walk
30 Clean and Jerks 90/55
3 Rounds of Cindy
Max Reps Synchronized Bar Facing Burpees Over The Bar


BURN OUT

Team of 2


For Time
40 Burpees
40/30 Cal Skierg
40 Medball Sit ups
40 SlamBalls
40 Push ups
250m Run Together
40 Push Ups
40 Slamballs
40 Medball Sit ups
40/30 Cal Skierg
40 BurpeesĀ 

24-10-2018


FITNESS

Strength
EMOMx10min
ODD: 5 Front Squat 70%
EVEN: Rest

WOD
For Time
27-21-15-9
KB Swings 24/16
Wall Balls 9/6
100-75-50-25
DU/SJRx2

BURNOUT

EMOMx10min

ODD: 14/10 Cal Row
EVEN: 10 Box Jumps

Rest 2min

EMOMx10min
ODD: 12/8 Cal Skierg
EVEN: 10 Reverse Burpees

Rest 2min

EMOMx10min
ODD: 50 DU/100 SJR
EVEN: 30m Walking Lunges

MOBILITY

Ankle

Hips
Thoracic
Shoulders

23-10-2018

FITNESS

Strength

3 sets of
10 Push ups+2 Wall Walk+10sec HS Hold Facing The Wall
20sec Hollow Hold
10 Scapular Contractions+7 Strict TTB/Leg Raises+7 Kipping TTB
20sec Arch Hold

Skill: One Arm DB Hang Squat Clean Thrusters

WOD
Amrap 12min
1,2,3,4,5,6,7,8,9,10...etc
Ring Muscle ups/Ring Pull ups
2,4,6,8,10,12,14,16,18,10...etc
One Arm DB Hang Squat Clean Thrusters

BURNOUT

Team of 2


Amrap 30min
10,20,30,40,50...Etc
Cal Air Runner
Wall Balls
Sit ups
Push ups
Swings

22-10-2018

FITNESS

Cards Play Warm up

7minutes WODs

WOD
Team of 2
Buy in: 140 Hand Release Push ups
Then
1200m Row
80 Burpee Box Jumps Over 60cm/50cm
800m Row
50 Burpee Box Jumps Over 60cm/50cm
400m Row
20 Burpee Box Jumps Over 60cm/50cm

BURNOUT

Every 8min For 32min

250m Run
15/12 Cal Bike
12 Burpee Box Jumps
30 Squats
20 Sit ups
50 DU/100 SJR