30-03-2018

FITNESS

Strength

3x5 Strict Pull ups
3x30sec HS Hold
3x30sec Hollow Hold

Hero Wod
''Nate''
Amrap 20min
2 Ring Muscle ups/Ring Pull ups
4 HSPU
8 KB Swings 32/24

BURNOUT

Amrap 7min
15m Sled Push
15m Sled Pull
10 Push ups
10 Air Squats

Rest 2min

Amrap 7min
10/7 Cal Air Runner
10 Wall Balls
10 Sit ups

Rest 2min
Amrap 7min
30 DU/60 SJR
10 Slamballs
30 Taps on Ball

29-03-2018

FITNESS

WOD

Team of 2
For Time
6 Rounds of
30 Deadlift 100/70
40 HSPU
100 DU/200 SJR

Then,

6 Rounds of
10 Power Clean 100/70
20 Pistols
100 DU/200 SJR

BURNOUT

Team of 2


Amrap 30min
Ladder
100m Skierg
100m Row
10 Burpess
10 Sit ups
200m Skierg
200m Row
20 Burpees
20 Sit ups
300m Skierg
300m Row
30 Burpees
30 Sit ups
......ETC

28-03-2018

FITNESS

Strength

Emomx10min
ODD: 7 Front Squat 70%
EVEN: 30sec HS Hold

WOD
For Time
40 Wall Balls 9/6
30 TTB/Leg Raises
20 Burpees Over The Bar
10 Squat Snatch 60/40

BURNOUT

EMOMx10min

ODD: 6x10m Shuttle Run
EVEN : 30 Mountain Climbers+10 Jumping Squats

Rest 1min

EMOMx10min
ODD: 15/12 Cal Row
EVEN: 6 GTOH + 12 OH Lunges

Rest 1min

EMOMx10min
ODD: 12/9 Cal Skierg
EVEN: Plank

MOBILITY

27-03-2018

FITNESS

Strength

3x8 Strict TTB/Leg Raises
3x6 Strict HSPU/3 Wall Walk
3x30sec Hollow Hold
3x30sec Arch Hold

WOD
For Time
100 DU/ 200 SJR
60/50 Cal Row
50 Sit ups
40 Box Jumps RX 70cm/60cm
30 KB Swings RX 32/24
20 RX Strict HSPU

BURNOUT

Team of 2


For Time
100 Cal Air Runner
100 KB Swings
100 KB Thrusters
100 DU/200 SJR
100 Burpees

26-03-2018

FITNESS

Strength

Find in 15minutes With Your Teammate
a Heavy Single Squat Clean and Jerk

WOD
Team of 2
For Time
30 Clean and Jerk 50/35
30 Synchronized Burpees
30 Clean and Jerk 70/45
30 Synchronized Burpees
30 Clean and Jerk 90/60
30 Synchronized Burpees

BURNOUT

Every 2min For 30min

1) 300m/250m Row
2) 15 Wall Balls+15 Push ups
3) 250m Run
4) 15 Box Jumps+15 Sit ups
5) 100 DU/200 SJR

24-03-2018

FITNESS

Hero WOD
''Hamilton''
3 Rounds of
1000m Row
50 Push ups
1000m Run
50 Pull ups

MOBILITY

Hamstrings

Glutes
Lower Back
Thoracic

23-03-2018

FITNESS

Open WOD 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

BURNOUT

Amrap 8min

6x10m Shuttle Run
6x10 Walking Lunges
6x10 Broad Jumps

Rest 2min

Amrap 8min
15/12 Cal Air Runner
10 Sit ups
10 SDHP

Rest 2min

Amrap 8min
10 Tuck Jumps
10 Push ups
30 Mountain Climbers

22-03-2018

FITNESS

Team of 2


''Hero WOD''
Holleyman
I GO, YOU GO
40 Rounds of
5 Wall Balls 12/9
3 RX Strict HSPU/Hand Release Push ups
1 Power Clean RX 100/70

BURNOUT


Team of 2

Running The Clock of 30min
2000m Row
1500m Skierg
750m Run Together
100 DU/200 SJR
The Remaining Time Max Reps
Burpees

21-03-2018

FITNESS

Strength

Find a Heavy Front Squat
in 14 minutes

WOD
3 Rounds of
Amrap 3min
12 Burpees Over The Bar
10 Deadlift 70-50kg/40-30kg
8 Shoulder to Overhead
The Remaining Time
Max Reps DU/ SJR

Rest 2min B2N Rounds

BURNOUT

EMOM x 30min

1) 15 Box Jumps
2) 45sec Plank
3) 20 Wall Balls
4) 10 Burpees
5) 20 Sit ups

MOBILITY

Front Squat

Ankle
Hips
Thoracic
Shoulders

20-03-2018

FITNESS

Skill: Ring Muscle up



EMOMx25min
1) 5 Ring Muscle ups/10 Ring Pull ups
2) 14 One Arm DB Snatch 20/12,5
3) 25 Air Squats
4) 14/10 Cal Row
5) 14 One Arm DB Shoulder To Overhead 20/12,5




BURNOUT

Team of 2


Amrap 30min
40/30 Cal Air Runner
30 Air Squats
30 Push ups
30 Sit ups
30 Lunges
30 DU Each/ 60 SJR Each