22-12-2018

FITNESS

STRENGTH

3 Sets Of
10 Seated Shoulder Press With dumbells
60m Heavy Farmers Carry

AMRAP 12
16/13 Cal Air Runner
24 Alternate Dumbell Snatch 32.5/17.5
24 Goblet Squat

REST 2

AMRAP 12
12 Ring Dips
16 Box Jumps
12/10 cal Bike

MOBILITY

lower Back

Groin

21-12-2018


FITNESS

skill: rope climbs

AMRAP 8
1 Rope climb/ legless
15 Swings 24/16

REST 1

AMRAP 8
8 Burpees Face Dumbells
16m One Arm Overhead Walking Lunges

REST 1

AMRAP 8
5/3 Wallwalk
16/12 Cal Ski

BURNOUT

TEAM OF 2

AMRAP 32
40 box jumps over
40 burpees
60m weighted sled
60 cal air bike
80 V sit ups
80 DU

20-12-2018

FITNESS

Warm Up : Ankle Mobility


Team of 2

With A Running Clock
0-10'
42-30-18
Bench Press 70/40
Cal Bike

10'-20'
42-30-18
Partner Sit Ups 25/15
Cal Air Runner

20'-30'
42-30-18
Pistols
12 Bar Muscle Up

BURNOUT

AMRAP 10

15/12 cal Row
15 Wallball
16 Lateral Jumps Over Parallettes

REST 1

AMRAP 10
12/10 cal ski
16 dumbell step ups weighted
12/8 Hand Release Push Ups

REST 1

AMRAP 10
15/12 Cal bike
12 Biceps curl to press
15 Sit ups

19-12-2018

FITNESS

Strength

3 Sets of
4 Back Squat @80-85%1RM

Karren meets DT
5 Rounds OF
30 Wallball 12/6
12 Deadlift 60/40
9 Hang Power Clean
6 Shoulder To Overhead

BURNOUT

EVERY 2' FOR 30'

- 15/12 cal row, 8 burpees over row
- 12/10 cal ski, 15 swings
- 50 DU, 20 weighted sit ups
- 40m weighted walking lunges
- Max seconds plank, when you break 15 JJ

MOBILITY
thoracic spine
posterior chain smash
deadlift

18-12-2018

FITNESS

STRENGTH

3 Sets of
10 Chest Supported Rows
10 Shoulder Press

AMRAP 12
16 Weighted Sit Ups 20/15
14 Box Jumps Over
12/10 Cal Ski

REST 2

AMRAP 12
15/12 Cal Row
12 Dumbbell Thrusters
15 HR push ups

BURNOUT

EMOM 9 40on-20off

- Arch to Hollow
- Plank
- Air Runner

TEAM OF 2
AMRAP 25
1000m run
50 jumps over partner (partner holds a plank)
40 Heavy Russian Twists
30 Half man makers
20 Weighted reverse burpees and press

17-12-2018


FITNESS

strength
3 Sets of
8 Front Squats @70-75%1RM
8 Weighted Pull Ups (slow eccentric)

TEAMS OF 2
With A Running Clock
0-8'
2,4,6,8,10,12,....
Deadlift 120/80
Synchronized Burpees face Bar
8'-16'

3 Heavy Front Squats Each Partner 90/60
16 Toes To Bar
16'-24'
20 Pull Ups
6 Wallwalks/ 10m Handstand Walk

BURNOUT

AMRAP 15

15 squat
15 weighted sit ups
12 burpee ground to overhead
12/10 cal ski

AMRAP 15
15/12 cal row
20 V sit ups
12 Hand Release Push Ups
15 Box Jumps

15-12-2018


FITNESS

FOR TIME
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings 24/16
50 Walking Lunges
50 V Ups
50 Push Press 20/15
50 Weighted Sit Ups 20/15
50 Wall Balls 12/6
50 Burpees
50 Double-Unders

MOBILITY

Traps

Lats
Quads

14-12-2018

FITNESS

CORE STRENGTH

EMOM 9
30'' L Sit
40'' Handstand Hold
40'' Goblet Squat Hold

Skill: Muscle Up/ Jumping Muscle Up

AMRAP 10
4 Muscle Up/ Jumping Muscle Up
12/10 Cal Row
24 Sit Ups

REST 2

AMRAP 10
8 Deficit Handstand Push Ups/ Pike Push Ups
12 Toes To Bar
24 Air Squat

** You Choose The Deficit

BURNOUT

EVERY 2 minutes for 3 rounds

- 120m sled weighted
- 10 Burpees , 10 Sit Ups , 10 lunges
- 18/14 Cal Air Bike
- 20 Swings, 15 V sit Ups
- Max Side Plank Each Side

13-12-2018

FITNESS

push-pull strength


STRENGTH
3 Sets of
8 Bench Press (slow eccentric)
10 Ring Rows (slow eccentric)


TEAM OF 2
AMRAP 25
20 Devil Press 25/15
20 Cal Air Bike
40 Dumbell Box Step Ups Over
20 Cal Bike
60 Alternate Dumbell Snatch
100 DU

BURNOUT

EMOM 8

- 40'' Side Plank
- 40'' Side Plank
- 40'' Squat Hold
- 40'' Hollow/Scaled Hollow

EMOM 20 45on-15off
- Slamball
- Air Runner
- Burpees
- V sit Ups

Half Tabata
High Knees

12-12-2018

FITNESS

Strength

3 Sets Of
6 Back Squat @75-80%1RM

Half Cindy Meets Grace

For Time
1 Rounds Cindy
10 Clean and Jerk 70/45
2 Rounds Cindy
10 Clean and Jerk
3 Rounds Cindy
10 Clean and Jerk
4 Rounds Cindy


BURNOUT

TEAM OF 2

AMRAP 14
30 Ground To Overhead
20/16 Cal Ski
12 Jumps Over Partner (Each Partner)

Rest 2

AMRAP 14
80 DU
30 Synchronized Weighted Sit -Ups
20 Synchronized Reverse Burpees Weighted
10 Synchronized Push ups



MOBILITY

ankles
Overhead Squat