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
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
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
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
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
FITNESS
Emom x 12min
1) 40sec Hollow Hold
2) 40sec Plank Hold
3) 40sec Squat Hold
WOD
''Ghost''
6 Rounds of
1min: Max Calories Row
1min: Max Reps Burpees
1min: Max Resps DU/SJR
1min: Rest
FITNESS
Strength
3x5 Ring Dips/ Dips
3x5 Strict TTB/Strict Leg Raises
3x3 Wall Walk
Amrap 16min
250m Run
12/9 Cal Skierg
15 KB Swings 24/16
15 Box Jumps
FITNESS
Team of 2
2000m Row
200 DU/400 SJR
8 Rounds of Cindy
1500m Row
150 DU/300 SJR
6 Rounds of Cindy
1000m Row
100 DU/200 SJR
4 Rounds of Cindy
500m Row
50 DU/100 SJR
2 Rounds of Cindy
*Cindy
5 Pull ups
10 Push ups
15 Air Squats
FITNESS
Strength
3x6 Strict Press
3x15 Hollow Rocks
3x30sec Wall Sit
WOD
Amrap 15min
10 Wall Balls
10 DeadLift 40/30
10 Shoulder To Overhead
Tabata 8 sets
Weighted Plank
FITNESS
Strength
3x5 Strict Pull ups
3x45sec Plank Weighted
3x1min Farmers Carry Hold
WOD
Amrap 15min
10 Burpees
20 Lunges
20/15 Cal Row
30 DU/60 SJR
Tabata 8 sets
Hollow Hold