04-05-2017

FITNESS

Team of 2


WOD
For Time
60 Down ups
80 Pull ups
100 Cal Row
120 Wall Ball
100 Cal Skierg
80 TTB
60 Down ups


BURNOUT

TEAMS OF 2


AMRAP 30'
50 Thrusters
500m run
50 swings
50 cal ski
50 SDHP
50 sit ups
50 down ups

03-05-2017

FITNESS

Strength

2x4 65% of 1RM Back Squat
2x10 Seated DB Strict Press

Skill: Clean and Jerk

WOD
For Time
750m Run
30 Clean and Jerk (60kg/40kg)

Rest 2 min

Amrap 5min
Max Reps Burpees


BURNOUT

AMRAP 8'


9 cal ski
9 burppes
9 air squat

AMRAP 8'

250m run
15 wallball

AMRAP 8'

15 weighted sit-ups
15'' hollow
20'' squat hold

MOBILITY

Thoracic

Shoulders
Wrist

02-05-2017

FITNESS

Strength
2x4 Strict Pull ups
2x2 Wall Walk
2x4 Strict TTB
2x20 V ups
* With 2sec pause hollow position

Skill: Hspu

WOD
Amrap 15min
10 Squats
10 Swings Rx(24kg/16kg)
10 Box Jumps
10 Hspu 

BURNOUT

TEAMS OF 2 

100cal row

100wall ball 

100 burpees

100lunges 

500m medball run

29-04-2017

FITNESS

Benchmark WOD
''Linda''

10-9-8-7-6-5-4-3-2-1
1.5 Bodyweight Deadlift
1 Bodyweight Bench Press
3/4 Bodyweight Clean

MOBILITY

Hamstrings

Glutes
Lower Back

28-04-2017

FITNESS

Mobility: Hips, Ankle

Skil: Pistols


WOD
Amrap 
12min

250m Run
10 Down Ups
10 Pistols

Rest 2min

Amrap 12min
250m Run
12/9 Cal Skierg
10 Box Jumps 

BURNOUT

AMRAP 15
12 swings
15 lunges
20 shuttle sprints


AMRAP 15
50 du
40 mountain climbers
30 hollow rocks
20 thrusters

27-04-2017

FITNESS

You Go, I Go Style


Team of 2

Amrap 8min
1 Bear Complex Rx( 60kg/40kg)
5 Burpees over the bar

Rest 1 min

Amrap 8min
3 Power Clean
5 Pull ups
20 DU/60 SJR

Rest 1 min

Amrap 8min
5 DeadLift
7 Push Ups
9 Squats

*Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Back Push Press

BURNOUT

With a running clock


0-10
AMRAP
250m weighted run
15 ground to overhead
15 sit ups

10-20
AMRAP
250m row
15 down ups over row
max seconds hollow

20-30
AMRAP
15 air squat
10 sit ups
5 push ups

26-04-2017

FITNESS

Strength

3x5 70% Banded Deadlift
3x10 Strict TTB

Skill: Man Makers

WOD

21 - 15 - 9
Man Makers (20kg/12,5)
Sit ups
Cal Assault Bike

BURNOUT

TEAMS OF 2

5 rounds of
1' Tank
1' Wallball
1' Assault Bike
1' Plank
1' Rest

MOBILITY

Ankle

Hips

25-04-2017

FITNESS

Strength

3x4 Mix Grip Pull ups
3x10 DB Seated Press

Skill: Kipping TTB

WOD
Amrap 15min
10 HR Push ups
15 TTB/Leg Raises
20 Swings RX(24kg/16kg)
30 DU



BURNOUT

AMRAP 30


IN TEAMS OF 2
50 wallball
250m run
40 down ups
200du/200 rope jumps
30 box jumps
1' plank (together)

24-04-2017

FITNESS

Strength

3x5 Overhead Squat
3x60m KB Front Rack Walk

WOD
Team of 2
Amrap 15min
20 OHS RX(50kg/35kg)
20 Burpees over the bar
250m Run Together

BURNOUT

Tabata row

Tabata burpees

Amrap 12
250m run
50 weighted lunges
20 push ups

Tabata burpees
Tabata row
 

22-04-2017

Tabata 8 sets
Plank

Arch Hold

''Jordan''
For Time

100 Swings (24kg/16kg)
100 Sit Ups
100 Air Squats
100 Push Ups

Rest 3min

For Time

1000m Run

MOBILITY

Press
Shoulders
Elbows
Wrist