07-09-2017

FITNESS

Team of 2

Amrap 8min
16 Deadlift 60/40
16 Push ups
16/12 Cal Assault Bike

Rest 1min

Amrap 8min
16 Goblet Squat 24/16
16 Burpees
30 DU/90 SJR

Rest 1min

Amrap 8min
250m Run Together
20 Sit ups
10 Reverse Burpees

Tabata
HS Hold/ Plank Hold

BURNOUT

Team of 2

WOD
1000m Run Together
80 Lunges
60 Sit Ups With Medball Together
40 Box Jumps
20 Burpees
40 KB Box Step up
60 KB Swings
80 Air Squats
1000m Row

06-09-2017

FITNESS

Strength

3x5 Back Squats (Climbing)(Slow Eccentric)
3x60m KB/DB Front Rack Walk


WOD
30 - 20 - 10
Overhead Squats 40/30
Pull ups
Down Ups
Cal Assault Bike

Tabata 8 sets
Hollow Hold

BURNOUT

3 Rounds of

Amrap 4min
20/16 Cal Row
20 Push ups
The Remaining Time
Max Reps DU/SJR

Rest 1min B2N Rounds

3 Rounds of
Amrap 4min
250m Run
10/7 Cal Skierg
The Remaing Time
Max Reps KB Thrusters

Rest 1min B2N Rounds

MOBILITY

Smush

Quads

Hamstrings

Streching

Shoulders

Thoracic

05-09-2017

FITNESS

Strength

3x10 Barbell Bent over Row (Slow Eccentric)
3x30sec HS Hold
3x12 Box Step ups 6/6 (KB/DB)
3x1min Plank Hold

WOD
Amrap 14min
3 Wall Walk
12 KB Swings 24/16
15 Box Jumps
250m Run

Tabata 8 sets
Sit ups with medball

BURNOUT

WOD

Double Tabata
40sec ON
20sec OFF

1) Sled
2) Side Jumps over the stics
3) Plank
4) Lunges
5) Reverse Burpees

 

04-09-2017

FITNESS

Strength

3x5 Deadlift (Climbing)(Slow Eccentric)
3x10 Strict DB/KB Seated Press

WOD
Team of 2
Amrap 16min
Ladder
2,4,6,8,10,12,14,16,18 . . . etc
Thrusters 40/30
TTB/Leg Raises
Push ups

BURNOUT

Core Strength

1min Hollow Hold
1min Ach Hold
1min Plank Hold
1min Sit ups
1min Hip Extension Hold

WOD
Amrap 10min
3,6,9,12,15...etc
Push ups
Swings
Goblet Squats

Rest 2min

Amrap 10min
250m Run
10 Burpees
20 DU/40 SJR

02-09-2017

FITNESS

Strength

3x8 Overhead Squat (Climbing)
3x60m Farmer Walk

WOD
Amrap 9min
9 Deadlift RX(50kg/35kg)
6 Front Squat
3 Shoulder to Overhead

Rest 3min

Amrap 9min
12 Sit ups
9 Burpees
6 Box Jumps

01-09-2017

FITNESS

Conditioning Day

Emom x 30min
1) 15-30 Push ups
2) 15/12 Cal Row
3) 12/9 Cal Skierg
4) 30 DU/90 SJR
5) 10-15 Burpees
6) Rest

Amrap 5min
10 Sit ups
20sec Plank

BURNOUT

Team of 2

Amrap 7min
Partner A: 60m Sled
Partner B: Max Push ups

Rest 2min

Amrap 7min
Partner A: 20/15 Cal Assault Bike
Partner B: Max Burpees/Down ups

Rest 2min

Amrap 7min
Partner A: 50 Air Squats
Partner B: Max Sit ups

Tabata 8 sets
Plank

31-08-2017

FITNESS

Tabata 6 sets

Hang Position

Tabata 6 sets
Hollow Hold

Tabata 6 sets
Arch Hold

Team of 2

WOD
Amrap 22min
Ladder
10, 20, 30, 40, 50 . . . Etc.
Dead Lift 80-60/50-40
Hand Release Push ups/Push ups
Sit ups
Air Squats

30-08-2017

FITNESS

Strength

3x5 Overhead Squat (Climbing)
3x60m KB/DB Front Rack Walk

Skill: DB Push Prees

WOD
Tabata 8 sets
DB Push Press 20/12,5
Lunges
Sit ups
Cal Assault Bike

Rest 1 - 1.30min B2n Tabata

29-08-2017

FITNESS

Tabata 4 sets

Hang Position

Strength
3x10 Ring Rows or Elevated (Slow Eccentric)
3x10 V - ups
*with 2sec pause at the hollow position
3x1min Wall sit
3x3 Wall Walk

Skill: TTB/Leg Raises

WOD
Amrap 15min
10 Burpees
10 TTB/Leg Raises/ V Sit ups
10 KB Swings 24/16
10 Plyometric Side to Side Small Box Jumps

28-08-2017

FITNESS

Streingth

3x5 Front Squats (Climbing)
3x8 DB Strict Press

WOD
Team of 2
Amrap 18min
20 Push ups
20 Front Squat 40/30
20 DU/60 SJR Each
250m Run Together