07-10-2016

FITNESS

SKILL

BMU, 1/2 Man Maker

WOD AMRAP 10'
5 BMU
16 Side Plyometric alternate box Jumps
5 1/2 Man Maker

TABATA 8 Rnds
BIKE
ROW
SKIERG
 

BURNOUT

Amrap 10'

Team Of 2
Amrap metres Sled

Amrap 10'
250m Run
20 Sit-ups
20 Weighted Lunges

E.M.O.M 4'
1st: Plank
2nd: sqaut hold
3rd: side plank
4rth: side plank
 

06-10-2016

FITNESS


STRENGTH
4 Rnds of
4-6 RM Deadlift
4-6 RM Dumbbell Press
(Slow eccentric,1min Rest between Rnds)

WOD 12min AMRAP
20 Push Ups
15 SWINGS
10 Reverse Burpees
40m Shuttle Sprint

 

BURNOUT

E.M.O.M 16'

odd: 20 DU , 10 air squat
even: 5 burpees, 10 sit-ups

AMRAP 8'

5 push-ups
20'' plank
20'' rest

05-10-2016

FITNESS 

SOS - Very good warm up...


STRENGTH
4 sets of (Slow eccentric)
4-6 RM Front Squat
2min Rest between sets


WOD EMOM20
5 Clean Rx60/40 - odd
25 DU - even


BURNOUT

AMRAP 30'

400m row
30 squat
20 push-ups
1km bike
30 sit-ups
20 lunges

MOBILITY

Front and overhead position

04-10-2016

FITNESS

STRENGTH
4 sets of (Slow eccentric)
3 +3 Mix Grip Pull Ups (If you can weighted)
2min Rest between sets

Skill HSP

WOD

AMRAP16
4 HSP
6 Pull ups
8 Box Jumps
10 V-sit ups
50 DU

BURNOUT
 

WOD#1

Tabata
Burpees
Sled
Air squat
Hollow
Plank

WOD#2

AMRAP 3'
Weighted sit ups

03-10-2016

FITNESS

SOS - Very good warm up...

STRENGTH
4 sets of (Slow eccentric) 2min Rest between sets
4-6 RM Back Squat

WOD AMRAP 20' (Team of 2)
2 Snatch
4 OHS
6 Burpees 

BURNOUT

Buy in:1000m Run

AMRAP 18'

10 Dumbell thrusters
20 Sit-ups
30 Du
150m Ski

Cas out: 1000m Row

01-10-2016

WOD 

For time


50 Dumbell Thrusters
20 Situps
50 Jumping Pull Ups
20 Situps
50 Clean

and then 4 Rnds of

1 Way (60m) Push Sled Sprint
20 Du

MOBILITY

25' hip

20' ankle

30-09-2016

FITNESS

STRENGTH

4 x 8 RM OHS

WOD AMRAP 7 (Team of 2)
10 Snatch
30 Diamond Push Ups

WOD AMRAP 7 (Team of 2)
7 DeadLift - Hollow
25 DU - Plank

WOD AMRAP 5 (Team OF 2)
8 Chin Ups - Heavy Farmers Carry Hold
16 W. Lunges - Plank

BURNOUT

E.M.O.M 14'

odd : 200/ 150m Row
even: 20 Jumps over row

E.M.O.M 14'

odd : 170/130 Ski
even: 15 Wall Ball 

29-09-2016

FITNESS

(CAP36 Athletes)


SKILL
Battle Ropes

TABATA 1 (18 Athletes)
Jump Squat
Battle ropes
ROW

TABATA 2 (18 Athletes)
Skierg
DU
Bike



BURNOUT

With a running clock


2 Rounds Of
0'-5'
250m Run
20 swings
1' plank
20 squat

5'-10'
250m Run
1' hollow
1' arch
3' rest


 

28-9-2016

FITNESS

STRENGTH
4x Slow eccentric
8 dumbell lunges each leg
10 ring rows (foot elevated slow eccentric)

WOD 5 rounds of

21 Wallball
15 Kcal Row
9 T2B

after wod..

1 km run active rest

BURNOUT

AMRAP 15'

16 side jumps (40cm)
250m run
16 burpees
16 sit-ups

AMRAP 15'
team of 2'

1st :60m sled
2nd rest

MOBILITY

25'  Thoracic spine

25' Low back 

27-09-2016

FITNESS

STRENGTH
4 set x (Slow eccentric)
10 RM Deadift
10 RM Single arm dumbbell shoulder press (5 left side + 5 right side)

Skill: dumbell push jerk

WOD

6 rounds for time

12 dumbell push jerk
12 reverse burpee box jump
250m run

BURNOUT

AMRAP 15'

200m Ski
15 Burpees
200m Row
15 Hollow Rocks

AMRAP 15'

10 Bosu squat
15 Bosu chest passes
30 Du
250m Run