FITNESS
Strength
3x10 DB/KB Lunges
3x6 Strict Chin Ups
3x30sec Wall Sit With KB/DB Front Rack
3x3 Wall Walk
*With 2sec Pause at the Top!!!
WOD
4 Rounds of
18 HR Push ups
18 Box Jumps
18 KB Swings RX(24kg/16kg)
18/15 Cal Row
36 DU
BURNOUT
Team of 2
Amrap 8min
60m Sled
60m Broad Jumps
Rest 1min
Amrap 8min
50 DU/150 SJR
20 Push ups
20 Sit ups
Rest 1min
Amrap 8min
12 KB Thrusters
12 Burpees
FITNESS
Strength
Back Squat
3x3 70% of 1RM
3X3 75%
WOD
Team of 2
Amrap 8min
10 Thusters RX(50kg/35kg)
10 TTB
10 Burpees over the bar
Rest 2min
Amrap 8min
10 Clean and jerk Rx(50kg/35kg)
10 Pull ups
10 Burpees over the bar
BURNOUT
Amrap 8min
10 GTOH
10 OH Lunges
Rest 2min
Amrap 8min
10/7 Cal Skierg
10 Burpees
Rest 2min
Amrap 8min
30 DU/90 SJR
15 Wall Balls
FITNESS
Emomx8min
ODD: 40sec Plank
EVEN: 40sec Hollow Hold
WOD
For time
200 DU/ 400 SJR
80 Burpees
60 Kettlebell Swings RX(24kg/16kg)
30 Pull-ups
100 DU/200 SJR
60 Burpees
40 Kettlebell Swings
20 Pull-ups
50 DU/ 100 SJR
40 Burpees
20 Kettlebell Swings
10 Pull-ups
MOBILITY
Deadlift
Lower Back
Glutes
Hips
Hamstrings
FITNESS
Skill: HSPU
WOD
Amrap 24min
9 HSPU
12 Sit ups
15 Wall Balls
18/15 Cal Row
BURNOUT
Tabata 8 sets
Cal Row
Tabata 8 sets
Burpees
Amrap 16min
5 Push ups
10 SDHP
20 Lunges
Tabata 8 sets
Hollow Hold
FITNESS
Skill: Ring Muscle Ups
Team of 2
WOD
Amrap 25min
100 DB Snatch RX(20kg/12,5kg)
80 DB OH Lunges
60 Cal Row
40 Burpees
20 Ring Muscle ups/Ring Pull ups/ Pull ups
BURNOUT
Team of 2
Amrap 8min
Partner A: 12/10 Cal Assault Bike
Partner B: Max Reps Burpees
Then Switch
Rest 2min
Amrap 8min
Partner A: 50 DU/150 SJR
Partner B: Max Distance Sled
Then Switch
Rest 2min
Amrap 8min
Partner A: Hold Plank
Partner B: 50 Air Squats
Then Switch
FITNESS
Strength
Overhead Squat
2x5 60% of 1RM
2x5 65%
2x5 70%
Skill: Push Jerk
WOD
For Time
27-21-15-9
Push Jerk (60kg/40kg)
TTB/Leg Raises
Cal Assault Bike/Women(24-18-12-6)
BURNOUT
Emomx8min
8-10 Burpees Over The Plate (facing)
Rest 2min
Emomx8min
ODD: 15 Swings
EVEN: 15 Wall Balls
Rest 2min
Emomx8min
ODD: 30 DU/90 SJR
EVEN: 10 Push ups + 10 Lunges
MOBILITY
Mobility
Overhead Squat
Ankle
Hips
Thoracic
Shoulders
FITNESS
Strength
4x7 Strict C2B/Pull ups
4x7 Strict Deficit HSPU/ 3 Wall Walk
4x20 V - Ups
*With 2sec Pause at the Hollow Position
WOD
Amrap 18min
15 Sit ups
15 Box Jumps
15 Burpees
40 DU/120 SJR
BURNOUT
Team of 2
Amrap 30min
30 Cal Assault Bike
30 Push ups
30 KB Swings
30 Goblet Squats
30 Sit ups
FITNESS
Strength
Back Squat
2x5 75% of 1RM
2x5 80%
2x5 85%
WOD
Team of 2
Amrap 15min
12 Deadlift 100/70
2 Rounds Cindy
12 Deadlift
4 Rounds Cindy
12 Deadlift
6 Rounds Cindy
12 Deadlift
8 Rounds Cindy
...
Etc
*Cindy
5 Pull ups
10 Push ups
15 Squats
BURNOUT
For 5min
Squat Hold every 20sec Do a Squat
Rest 2min
For 5min
Push up Hold every 20sec Do a Push up
Rest 2min
Amrap 15min
300m/200m Row
10 Lunges
10 Burpees
200m/150m Skierg
15 Sit ups
FITNESS
WOD
Amrap 12min
2,4,6,8,10 ...etc
Thrusters (40kg/30kg)
Burpees Over the bar
Rest 3min
Amrap 12min
2,4,6,8,10...etc
KettleBell Swings (24kg/16kg)
Box Jumps (60cm/50cm)
MOBILITY
Shoulders
Hips
Ankle
FITNESS
Skill: Bar Muscle ups
WOD
Amrap 20min
5 Bar Muscle ups
10 Down Ups
20 Lunges
30 DU/90 SJR
BURNOUT
Tabata 8 sets
20sec on 10sec
1) Sled
2) Assault Bike
3) Hollow Rocks/ Hollow Hold
4) Squat Hold
5) Rope Jumps/ DU
6) Push ups