28-12-2017

FITNESS

Team of 2


Strength
Find a Heavy Power Clean in 10min
With your teamate!

WOD
''Grace Ladder''
Amrap 18min
30 Clean and Jerk 50/30
30 TTB/Leg Raises
30 Box Jumps
30 Clean and Jerk 60/40
30 TTB/Leg Raises
30 Box Jumps
30 Clean and Jerk 70/45
30 TTB/Leg Raises
30 Box Jumps
Max Reps Clean and Jerks 80/50
In The Remaining Time!!

BURNOUT

Team of 2


Amrap 10min
Partner A: 250m Run
Partner B: Max Cal Row

Rest 1min

Amrap 10min
Partner A: 10 Wall Balls+10 Burpees
Partner B: Max KB/DB Farmer Carry Hold

Rest 1min

Amrap 10min
Partner A: 10/7 Cal Skierg
Partner B: Hollow Hold

27-12-2017

FITNESS

Strength

3x5 Back Squat 75%
3x20sec HS Hold
3x60m KB/DB Farmers Carry

WOD
For Time
''Nancy''
5 Rounds of
400m Run
15 Overhead Squat 40/30

BURNOUT

Emomx10min

ODD: 4 Push ups+8 Squats+10 Sit ups
EVEN: 10-15 Burpees

Rest 1min

Emomx10min
ODD: 10-15 Slamballs
EVEN: 20 Chest Passes

Rest 1min

Emomx10min
ODD: 10-15 Box Jumps
EVEN: 15-20 KB Swings

MOBILITY

Lower Back

Thoracic
Shoulders
Wrist

23-12-2017

FITNESS

Strength

4x5 Overhead Squats
4x15 V- ups
4x60m KB/DB Farmers Carry

WOD
''Elizabeth''
For Time
21 - 15 - 9
Squat Clean 60/40
Ring Dips/Dips
 

MOBILITY

Mobility

Thoracic
Shoulders
Stability
 

22-12-2017

FITNESS

Strength

4x10 Push ups + 1 Wall Walk
4x15 V - ups
4x30sec Arch Hold
4x30sec Hang Position Hold

WOD
''Helen''
3 Rounds of
400m Run
21 KB Swings 24/16
12 Pull ups

BURNOUT

Team of 2


Amrap 8min
20 KB Swings
20 Push ups
20sec Plank Together

Rest 2min

Amrap 8min
60m OH Walk
30 Ground To Overhead
30 Weighted Sit ups

Rest 2min

Amrap 8min
20 Cal Air Runner
20 Slamballs
20 Slamball Ground to overhead

21-12-2017

FITNESS

Team of 3


Amrap 7min
50 Back Squats 60/40
50 Back Squats 80/50
AMRAP Back Squats 100/70

Rest 3min

Amrap 7min
50 Bench Press 60/40
50 Bench Press 70/45
AMRAP Bench Press 80/50

Rest 3min

Amrap 7min
50 Deadlifts 80/50
50 Deadlifts 100/70
AMRAP Deadlifts 120/80

BURNOUT

Every 3min For 15min

15/12 Cal Row
10/7 Cal Skierg
40 DU/80 SJR

Rest 2min

Every 3min For 15min
10x10m Shuttle Run
10 Burpees
10 Wall Balls

20-12-2017

FITNESS

Strength

4x7 Barbell Strict Press
4x40sec Wall Sit

Skill: Power Snatch

WOD
For Time
''Isabell Meet Karen''
3 Rounds of
10 Power Snatch 60/40
50 Wall Balls

BURNOUT

EMOMx30min

1) Box Jumps
2) Hollow Rocks
3) Push ups
4) Cal Skierg
5) Wall Sit

40sec on
20sec off

MOBILITY

Ankle

Hips
Squat Therapy

19-12-2017

FITNESS

Strength

4x5 Strict C2B/Pull ups
4x5 Strict TTB/Leg Raises
4x5 Strict HSPU/ 2 Wall Walk
4x30sec Hollow Hold

Skill: HSPU

WOD
For Time
3 Rounds of
21/18 Cal Row
15 TTB/Leg Raises
10 HSPU
5 Bar Muscle Up/C2B/Pull ups

BURNOUT

Team of 2


Amrap 14min
40 Cal Air Runner
30 Shoulders With Your Partner
20 Air Squats Synchro
10 Burpees over the Partner

Rest 2min

Amrap 14min
60m Sled Push
60m Broad Jumps
40 DU/80 SJR
20 Sit ups

18-12-2017

FITNESS

Strength

4x5 Back Squat 78%
4x12 DB Strict Press

WOD

Team of 2
For Time
1000m Run change every 250m
22 Clusters 50/30
22 Burpees over the bar
750m Run change every 250m
16 Clusters 60/40
16 Burpees over the bar
500m Run change every 250m
10 Clusters 70/45
10 Burpees over the bar

BURNOUT

Amrap 15min

300m / 200m Row
15 Wall Balls
15 Sit ups
10 Push ups

Rest 2min

Amrap 15min
200m/150m Skierg
15 KB Swings
10 Lunges
5 Burpees

16-12-2017

FITNESS

Strength
4x30sec Hang Position Hold
4x1min Wall Sit
4x15 V- ups
4x1min KB/DB Farmers Carry Hold

WOD
4 Rounds of
21 KB Swings 32/24
21 Pull ups
15 Goblet Squat
15 TTB/Leg Raises
9 Burpees
9m HS Walk/3 Wall Walk

MOBILITY

Deadlift

Hamstrings
Glutes
Lower Back
Thoracic

15-12-2017

FITNESS

Strength

4x4 Strict Pull ups
*Hold 2sec at the top
4x2 Wall Walk
4x4 Strict TTB/Leg Raises
4x30sec Arch Hold
4x30sec Hollow Hold

WOD
For Time
''Jackie''
1000m Row
50 Thrusters 20/15
30 Pull ups

BURNOUT

Team of 2

2 Rounds of

Amrap 3min
Max Distance Sled Push

Rest 1min

Amrap 3min
Max Distance Air Runner

Rest 1min

Amrap 3min
Max Reps DU/ SJR

Rest 1min

AFTER WOD
Max Hold Plank