30-09-2017

FITNESS

Team of 2

WOD
Amrap 5min
Max Reps Clean and Jerks 60/40

Rest 1min

Amrap 5min
Max Reps Burpee to Pull ups

Rest 1min

Amrap 5min
Max Calories Assault Bike

Rest 1min

Amrap 5min
Max Reps Wall Balls 9/6

Rest 3min

For Time
1000m Run

MOBILITY

Front Rack

Ankle
Hips
Shoulders
Elbows

29-09-2017

FITNESS

Strength

4x5 Strict TTB/Leg Raises
4x2 Wall Walk
*With 2sec Pause at the Top
4x20 Hollow Rocks

Skill: Ring Dips

WOD
For Time
Strict ''JT''
21-15-9
Strict HSPU/7-5-3 Wall Walk
Strict Ring Dips
Push ups

BURNOUT

Amrap 8min

10/8 Cal Air Runner
10 Air Squats
10 Push ups

Rest 2min

Amrap 8min
14/10 Cal Assault Bike
15 Kb Swings
10 Sit ups

Rest 2min

Amrap 8min
30 DU/60 SJR
10 Lunges
5 Burpees

28-09-2017

FITNESS

Skill: GHD Sit ups, Pistols


Team of 2
WOD
Amrap 20min
60 Pull ups
50 GHD Sit ups
40 Pistols
30/20 Cal Row
20 One Arm DB Shoulder to Overhead 30/20

BURNOUT

Team of 2


WOD
Amrap 30min
1000m Run on Air Runner
80 Wall Balls
60 Sit ups with Medball
40/30 Cal Assault Bike
20 Push ups 

27-09-2017

FITNESS

Strength

4x7 Sumo Deadlift (Climbing)
4x40sec KB/DB Overhead Hold

Skill: SDHP

WOD
For Time
21-15-9
Sumo Deadlift High Pull 40/30
Push Press
Burpees over the bar

BURNOUT

3 Rounds of

Amrap 4min
18/15 Cal Row
15 Box Jumps
Max Reps Reverse Burpees

Rest 1min B2N Rounds

3 Rounds of
Amrap 4min
30 KB Swings
20 Push ups
Max Reps DU/SJR

Rest 1min B2N Rounds

MOBILITY

Smash

Quads
Hamstrings
Mobility
Shoulders

26-09-2017

FITNESS

Strength

4x5 Seated Weighted Pull Rope
4x5 Strict HSPU/2 Wall Walk
4x40sec KB Front Rack Hold
4x40sec Hollow Hold

Skill: Hay bale Burpees Box Overs

WOD
200 DU/400 SJR
100 Sit ups
75 Push ups
50/40 Cal Row
25 Hay bale Burpees Box Overs

BURNOUT



Core Strength
2 Rounds of
1min Hollow Hold
1min Sit ups
1min Plank Hold
1min Arch Hold

Team of 2

Amrap 6min
30m Sled Push
30m Sled Pull

Rest 1min

Amrap 6min
Partner A: 250m Run
Partner B: Max Reps Burpees
Then Swich

Rest 1min

Amrap 6min
20 KB Thrusters
20 Sit ups Together

 

25-09-2017

FITNESS

Strength

4x6 Front Squats (Climbing)
4x10 Seated DB Press

Team of 2
WOD
Amrap 18min
18 DB Shoulder To Overhead (20-27.5/12,5-17.5)
18 DB Front Squats
18 TTB/Leg Raises
250m Run Together

BURNOUT

With a Running Clock

0min - 6min
Amrap
4 Push ups
8 Air Squats
12 Sit ups
6min - 7min
Plank Hold
7min - 8min
Rest
8min - 14min
Amrap
30 DU/ 60 SJR
15 KB Swings
10 Lunges
14min - 15min
Rest
15min - 17min
Max Cal Skierg
17min - 18min
Rest
18min - 20min
Max Cal Row
20min - 21min
Rest
21min - 25min
Max Reps Burpees

23-09-2017

FITNESS

Strength

4x8 Back Squats
4x60m KB/DB Front Rack Walk

WOD
Amrap 16min
22 KB Swings 32/24
22 TTB/Leg Raises
22 Push ups
22 Air Squats

Tabata 8 sets
Hollow Hold

MOBILITY

Squat Therapy

Ankle
Hips
Lower Back

22-09-2017

FITNESS

Conditioning Day

Skill: GHD Sit ups, Burpee Death Circles

2 Rounds of
2min: Burpee Death Circles
1min: Rest
2min: Wall Walk
1min: Rest
2min: Cal Row
1min: Rest
2min: DU/SJR
1min: Rest
2min: GHD Sit ups
1min: Rest

BURNOUT

Amrap 5min

30m Sled Push
30m Reverse Sled Drag

Rest 2min

Amrap 5min
12/9 Cal Assault Bike
7 Burpees

Rest 2min

Amrap 5min
30 DU/60 SJR
20 Lunges

Rest 2min

Amrap 5min
8 KB Thrusters
8 KB Swings
8 Push ups
 

21-09-2017

FITNESS

Skill: Squat Clean


Team of 2

Amrap 20min
4 Bar Muscle ups/ Strict Pull ups
6 Burpees over the bar
8 Squat Clean 80-60/50-40

BURNOUT

Team of 2

2000m Row
1000m Skierg
500m Run Together
100 DU/ 200 SJR
80 Sit ups With Medball
60 Slam Balls
40 Burpee Box Jumps
20 Push ups

Tabata 8 sets
Hollow Hold

20-09-2017

FITNESS

Strength

4x5 Deadlift (Climbing)
4x8 Strict TTB/Leg Raises

Skill: DB Snatch

WOD
5 Rounds of
14 DB Snatch 20/12,5
14 OH DB Lunges (7R/7L)
14/10 Cal Assault Bike

BURNOUT

3 Rounds of

Amrap 4min
20 Burpees
15 Jumping Squat
The Remaining Time
Max Reps Plank

Rest 1min B2N Rounds

3 Rounds of
Amrap 4min
15/12 Cal Skierg
20 KB Swings
The Remaining Time
Max Reps DU/SJR

Rest 1min B2N Rounds

MOBILITY

Mobility

Lower Back
Thoracic
Shoulders
Front Rack