05-08-2017

FITNESS

Skill: Power Clean

WOD
Amrap 24min
9 Power Clean 60/40
15 TTB/Leg Raises
21 Burpees

04-08-2017

FITNESS

Skill: Kipping Pull ups

WOD#1
''Cindy΄'
Amrap 20min
5 Pull ups
10 Push ups
15 Air Squats

Rest 5min

WOD#2
For Time
1000m Row

03-08-2017

FITNESS

Team of 2


Amrap 25min
50 DeadLift 70/45
50 Wall Balls
50 Sit ups
50 Push Jerks
50 Box Jumps

02-08-2017

FITNESS

Strength

Deadlift
3x5 70%
3x40sec KB/DB Overhead Hold

WOD
27 - 21 - 15 - 9
Overhead Squats 40/30
Burpees over the bar
Cal Assault Bike

01-08-2017

FITNESS

Strength
3x5 Strict Pull ups
* With Pause 2sec at the top
3x5 Strict Hspu
*With Pause 2sec at the bottom
3x30 Hollow Rocks

WOD
Every 2min For 24min
1) 15 - 25 TTB
2) 100 DU/200 SJR
3) 20 HR Push ups + 20 Kb Swings (24/16)
4) 350m Row/ 250m Row

31-07-2017

FITNESS 

Strength
1RM Thruster

WOD
Teams of 2
AMRAP 20min
18/12 Cal Assault Bike
16 Burpees Over The Bar
14 Thrusters (50/35)

BURNOUT 

Amrap 15min
300m/200m Row
10 Slamball
10 Chest Passes
10 Sit Ups With Medballl

Rest 2min

Amrap 15min
200m/150m Skierg
10 Swings
10 Goblet Squats
10 Burpees

29-07-2017

FITNESS

Every minute, on the minute, for 28 minutes:
1) 6 Deadlifts (100/70) + 6 Burpees Over the Barbell
2) 5 TTB/Leg Raises + 4 C2B/Pull ups/ RX 4 TTB+3 C2B+2 BMU
3) 10 DB Thrusters (20/12,5 kg)
4) Rest 

MOBILITY

Front Rack
Ankle
Hips
Shoulders
Elbows

28-07-2017

FITNESS

Skill: DB Snatch, Ring Dips

WOD
Amrap 20min
300m/200m Row
8 Ring Dips/ Dips/ Box Dips
12 DB Snatch 20/12,5
16 Wall Balls

Reverse Tabata 8 sets
10sec on
20sec off
L - Sit on Parallette

BURNOUT

Tabata 8 sets

Shuttle Run 10m

Tabata 8 sets
Cal Assault Bike

Tabata 8 sets
Hollow Hold

Amrap 16min
10 Burpees Jump to Plate
10 GTOH
10 Weighted Sit ups
10 Lunges
60m OH Walk

27-07-2017

FITNESS

Team of 2


WOD
Amrap 25min
1 Bar Muscle ups/1 Strict Pull up
2 Clean and Jerk Rx(80/50)
3 Burpees over the bar
4 TTB
5 Push ups
6 Air Squats

You go, I go Style

BURNOUT

Emom x 10min

odd: 10/7 Cal Skierg
even: 10 SDHP

Rest 1min

Emom x 10min
odd: 10 Burpees
even: 30 DU/ 90 SJR

Rest 1min

Emom x 10min
odd: 15/12 Cal Row
even: 5 Push ups + 10 Air Squats

26-07-2017

FITNESS

Strength

Deadlift
3x5 75%
3x12 DB Strict Press

WOD
Tabata 8 sets
Deadlift (80/50)
Push ups
Cal Assault Bike
DU/SJR

After WOD Rest 2min
Then
Tabata 8 sets
Medball Sit ups

BURNOUT

Core Strength

2 Rounds of
1min Sit ups
1min L - Sit
1min Arch Hold
1min Hollow Hold/Hollow Rocks
1min Right Side Plank
1min Left Side Plank
1min Rest

Rest 1min

Tabata 8 sets
Cal Row
Cal Skierg
Reverse Burpees
Side Jumps Over the Stick

MOBILITY

Smash

Quads
Shoulders
Mobility
Overhead Squat