01-08-2018

FITNESS

Strength

Every 2 min For 10min
4 Reps Back Squats 75%-80%

WOD
3 Rounds of
1min: Max Cal Assault Bike
1min: Rest
1min: Max Reps Wall Balls
1min: Rest
1min: Max Reps DU/SJR
1min: Rest



31-07-2018

FITNESS

Strength

2min HS Hold
Rest 1min
2min Hang Position Hold
Rest 1min
2min Push up Hold On Rings
Rest 1min
2min Hollow Hold Position

WOD
For Time
75/50 Cal Row
65 Sit ups
45 Box Jumps Over
25 Ring Push ups/Hand Release Push ups
15/12 Cal Skierg
5 Rope Climbs


BURNOUT

Team of 2


For Time
3 Rounds of
800m Run On Air Runner
60 Wall Balls
40 Push ups
20 Sit ups

30-07-2018

FITNESS

WOD#1

Amrap 8min
6 Burpees Over The Bar
8 Overhead Squats 50/30
20 DU/40 SJR

Rest 2min

WOD#2
Amrap 8min
6 Burpees Over The Bar
8 Power Clean 60/40
10 TTB/Leg Raises

Rest 2min

WOD#3
Amrap 8min
4 Bar Muscle Ups/Pull ups
6 Burpees Over The Bar
8 Squat Clean 70/45

BURNOUT

Every 4min For 16min

250m Run
20/16 Cal Skierg

Rest 2min

Every 4min For 16min
20/16 Cal Row
12 Burpees Box Jumps

28-07-2018

FITNESS

Strength

Every 2min For 10min
5 Reps Overhead Squats

WOD
Regional 2018 Event 4
For Time
2 Rounds of
10 Snatches 80-50/50-30
10 Bar Facing Burpees Over The Bar
Then,
2 Rounds of
10 Snatches 50-40/30-25
10 Bar Facing Burpees Over The Bar

MOBILITY

Hamstrings

Glutes
Lower Back
Thoracic

27-07-2018

FITNESS

Skill: Rope Climbs


WOD
Amrap 13min
1 Rope Climbs
250m Run
15 KB Swings 24/16
20 Goblet Squats

Rest 2min

Amrap 13min
20 Sit ups
20 DU/40 SJR
20 Push ups
20/15 Cal Row

BURNOUT

Every 5min For 30min

200m Run on Air Runner
40 DU/80 SJR
20 Lunges
10 Push ups
10 Sit ups

26-07-2018

FITNESS

WOD

Team of 2
For Time
70/50 Cal Assault Bike
50 Bench Press 40/25
25 Synchronized Burpees
70/50 Cal Assault Bike
50 Bench Press 60/40
25 Synchronized Burpees
70/50 Cal Assault Bike
50 Bench Press 80/50
25 Synchronized Burpees

BURNOUT

Team of 2

For Time
70-50-30-10
Cal Row
Cal Skierg
*After Each Round 250m Run
Together

25-07-2018

FITNESS



Strength
Emomx8min
1 Hang Power Clean+ 1 Squat Clean
*Build Weight

WOD
Amrap 20min
5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Shoulder To Overhead
5 Back Squat

Men use 50kg
Women use 35kg

BURNOUT

Every 3min For 30min

250m Row/200m Row
15 Wall Balls
15 Sit ups

MOBILITY

Front Squat

Ankle
Hips
Thoracic
Shoulders

24-07-2018

FITNESS

Skill: HS Hold/ HSPU


EMOM x 25min
1) 12/9 Cal Skierg
2) 15 Box Jumps 60cm/50cm
3) 15/12 Cal Row
4) 40 DU/80 SJR
5) 10-15 Ring Dips/Dips

BURNOUT

Team of 2


Amrap 30min
Ladder
10,20,30,40 . . . Etc
Cal Air Runner
KB Swings
Box Jumps
Push ups
 

23-07-2018

FITNESS

Team of 2


WOD
Amrap 12min
24 Burpees
18 TTB/Leg Raises
12 Bar Muscle ups/Pull ups

Rest 2min

Amrap 12min
24 Hand Release Push ups
18 Front Squat 70/45
12 Clean and Jerk 70/45

Cooldown
50 Sit ups
1min Hollow Hold
1min Arch Hold
1min Plank

BURNOUT

Every 2min For 10min

250m Run

Rest 2min

Every 2min For 10min
12/8 Cal Row
12 Squat Jumps

Rest 2min

Every 2min For 10min
10 Burpees
20 DU/40 SJR

21-07-2018

FITNESS

Strength

Find a Heavy Squat Clean in 12minutes

WOD
For Time
10 Power Snaches 40/25
50 Wall Balls 9/6
10 Clean and Jerks 40/25

Then,
10 Power Snatches 50/30
50 Wall Balls 9/6
10 Clean and Jerks 50/30

Then,
10 Power Snatches 60/40
50 Wall Balls 9/6
10 Clean and Jerks 60/40

MOBILITY

Smash

Quads
Hamstrings
Stretching
Squat Therapy