26-08-2017

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

25-08-2017

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

24-08-2017

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

23-08-2017

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

22-08-2017

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

21-08-2017

FITNESS

Team of 2

WOD
Amrap 12min
20 KB Swings
20 Sit ups
20 Goblet Squats
250m Run Together

Rest 2min

Amrap 12min
20 Push ups
20 TTB/Leg Raises
20 DU/60 SJR Each
20/16 Cal Assault Bike

Tabata 8 sets
Plank
 

10-08-2017

FITNESS

Team of 2


WOD
Amrap 25min
Ladder
10, 20, 30, 40, 50 . . . etc
Clean and Jerk
Wall Balls
Sit ups
Cal Assault Bike

09-08-2017

FITNESS

Strength

Overhead Squat
6x3 65%
*With 2 sec pause at the bottom


WOD
For Time
6-9-12-15-12-9-6
C2B/Pull ups
Front Squat 70/45
Burpees over the bar

08-08-2017

FITNESS

Strength

3x5 Strict hspu
3x5 Strict Pull ups (weighted)
3x1min Heavy KB Farmers Carry Hold

WOD
Emom x 20min
1) 8 - 10 Hspu/ 3 Wall Walk
2) 15/12 Cal Row
3) 15 Box Jumps
4) 40 DU

07-08-2017

FITNESS

Strength

Back Squat
3x6 75%
3x60m KB/DB Front Rack Walk

WOD
Team of 2
Amrap 15min
10 Deadlift 80/50
10 TTB/Leg Raises
10 Burpees over the bar
20/16 Cal Assault Bike