28-09-2018

FITNESS

Skill: HS Hold/HSPU

WOD
''Ghost''
6 Rounds of
1min Max Cal Row
1min Max Reps Burpees
1min Max Reps DU/SJR
1min Rest

BURNOUT

Every 5min For 30min

300m Run On Air Runner
15 Sit ups
30m Sled Push Empty
6x( 1 Squats+1 Push up+1 Burpee)

27-09-2018

FITNESS

Team of 2


WOD
For Time
40/30 Cal Assault Bike
250m Run Together
40 Power Clean 60/40
40/30 Cal Assault Bike
250m Run Together
40 Push Jerks 60/40
40/30 Cal Assault Bike
250m Run Together
40 Thrusters 60/40

BURNOUT

Team of 2

Amrap 25min
20 KB Box Step up
20 KB Swings
20 Sit ups
20/16 Cal Row
20 Push ups
100 DU/200 SJR

26-09-2018


FITNESS

Strength

Find a Heavy Snatch in 15minutes

WOD
For Time
3 Rounds of
15 Snatches 40/25
12 Back Rack Lunges
50 DU/100 SJR

BURNOUT

Amrap 25min

250m OH Walk
20 GTOH
30sec Weighted Plank
20 Lunges
250m Row

MOBILITY

Front Squat

Ankle
Hips
Thoracic
Shoulders

25-09-2018

FITNESS

Skill: TTB/Leg Raises

WOD
EMOMx 25min
1) 12 TTB/Leg Raises
2) 18 KB Swings 24/16
3) 15 Box Jumps 60cm/50cm
4) 16/12 Cal Row
5) Rest

Tabata 8 sets
Weighted Plank

BURNOUT

EMOM x30min

1) 150m/100m Run On Air Runner
2) 14/10 Cal Assault Bike
3) 50 DU/100 SJR
4) 30m Sled Push
5) Rest

24-09-2018

FITNESS

Strength

Find a Heavy Squat Clean in 15minutes

Team of 2
WOD
Amrap 18min
18 Squat Clean 60/40
16 Burpees Over The Bar
250m Run Together

BURNOUT

Team of 2

For Time
100/70 Cal Row
80 Medball Sit ups
60 Wall Balls
40 KB Swings
20 Burpees Box Jumps Over
40 KB Thrusters
60 Push ups
80 Medball Sit ups
100/70 Cal Skierg

22-09-2018

FITNESS

WOD

EMOMx30min
1) 100m Run On Air Runner
2) 6 Pull ups+12 Push ups
3) 40 DU/80 SJR
4) 10 Deadlift (M:80/W:50)
5) 12/9 Cal Assault Bike
6) 30m Sled Push (M:40kg/W:20kg)

MOBILITY

Hamstrings

Glutes
Lower Back
Thoracic

21-09-2018

FITNESS

Strength

4 Sets of
Max Hang Position Hold With Chin Over the Bar
8 Strict TTB/Leg Raises
8 Strict Ring Dips/Dips
1min Squat Hold

WOD
For Time
21-15-9
Cal Row
Facing Burpees Over The KB
Goblet Squats 32/24
Ring Dips


BURNOUT

Every 2min For 24min

1) 300m Run On Air Runner
2) 24/18 Cal Assault Bike
3) 60m Walking Lunges
4) 100 DU/200 SJR

20-09-2018

FITNESS

Core Strength

50 Medball Sit ups
1min Side Plank Hold R
40 Medball Sit ups
1min Side Plank Hold L
30 Medball Sit ups
1min Plank Hold

Team of 2
WOD
5 Rounds of
20 Power Snatches 50-40/30-25
20/16 Cal Assault Bike
20 Box Jumps 70cm-60cm/60-50cm

BURNOUT

Team of 2


Amrap 12min
750m Run Together
The Remaining Time Max Meters Row

Rest 4min

Amrap 12min
750m Run Together
The Remaining Time Max Meters Skierg

19-09-2018

FITNESS

Strength

5 Sets of
5 Deadlift
*Build Weight in every set

WOD
For Time
4 Rounds of
21 Wall Balls 12-9/9-6
15 Burpees
9 TTB/Leg Raises

BURNOUT

3 Rounds of

Amrap 4min
15 KB Swings
20 Air Squats
Max Reps DU/SJR

Rest 1min B2n Rounds

3 Rounds of
Amrap 4min
15/12 Cal Row
20 Lunges
Max Shuttle Run

Rest 1min B2n Rounds

MOBILITY

Mobility

Shoulders
Scapular
Thoracic
Traps

18-09-2018

FITNESS

Skill: HS Hold/HSPU

Amrap 12min
200m Row
8 HSPU/Pike Push ups
12 Box Jumps

Rest 2min

Amrap 12min
250m Run
16 KB Swings 24/16
40 DU/80 SJR

BURNOUT

Team of 2

2 Rounds of
Amrap 4min
Max Distance Sled Push

Rest 2min

Amrap 4min
Max Cal Air Runner

Rest 2min

Amrap 4min
Max Reps Burpees

Rest 2min