22-12-2016

FITNESS


Mobility : Shoulders & Hip

SKILL: SNATCH

Strength
4 set x (Slow eccentric)
10-12 RM OHS



WOD
Team of 2

4 Rnds FOR TIME:
5 + 5 Power Snatch
10+10 Box Jump
15 +15 Slam Ball
20+20 V-UPS (Simultaneously)
1+1 way Full Sled Sprint
30 sec Rest
 

BURNOUT

AMRAP 8

In pairs
max cal row

AMRAP 8
In pairs
max cal ski

Amrap 10
20 m walking lunges
15 down ups
10 push ups

21-12-2016

FITNESS

Part of Warm Up:

2 x 30sec -->
Right side Plank
Lefte Side Plank

Strength
4 set x (Slow eccentric)
10-12 Chin Ups ( with scapular contraction)
10-14 RM Back Squat

TABATA
Battle ropes
Bike
wall Ball

TABATA
DU
Swings

BURNOUT

E.M.O.M. 8'

8 Βurpees
60m run

E.M.O.M. 8'

odd 15 swings
even 35 air squat

E.M.O.M. 8'

odd hollow rocks
even arch rocks


MOBILITY

Hips

Ankle

Shoulders

Front rack

20-12-2016

FITNESS

Part of Warm Up:

TABATA
Right side Plank
Lefte Side Plank

Strength
4 set x (Slow eccentric)
10-14 RM Dumbell Press

Bring Sally Up
Push Up Challenge
or Bring Sally Up - Plank edition

WOD 1
TEAM of 2 (Partners: A+B)
AMRAP 8 min
- (while Partner A) 1 Rnd RUN
(B Partner) Row


WOD 2
TEAM of 2 (Partners: A+B)
AMRAP 8 min
(while Partner A) 1 Rnd RUN
(B Partner) Skierg


BURNOUT

4 rounds of


1' sled
1' rope clims
1' burpees
1' air squat
1' du
1'rest

19-12-2016

FITNESS

Strength

4 set x (Slow eccentric)
10-14 RM Front Squat
10-14 RM Bend over barbell Row

WOD For time: 21 - 15 - 9
-Clean RX50/35
- Full Dips (@ Boxes)
10 Pull Ups
20 DU ( RX50)

 

BURNOUT

FOR TIME

30 swings
20 thrusters
10 push ups
1km row
10 push ups
20 thrusters
30 swings
1km ski
100 air squat
80 sit ups
60 lunges
40 burpees

17-12-2016

SKILL : TURKISH GET UP

WOD

AMRAP 6

1 Left + 1 Right TURKISH GET UP



WOD FOR TIME

( 16,14,12,10,8,6,4,2, )
- OH (plate) Walking Lunges
- C2B
- CAL SKIERG
20 DU

16-12-2106

FITNESS

STRENGTH

4 set x (Slow eccentric)
10-14 RM Bench Press
10-14 RM OHS

WOD FOR TIME
80m FARMERS CARRY
8 full snatch
8 T2B
16 V-UPS
80m FARMERS CARRY
8 Clean n jerk
8 T2B
16 V-UPS
80m FARMERS CARRY
8 Thrusters
8T2B
16 V-UPS
80m FARMERS CARRY
80 HR Push ups
8T2B
16 V-UPS

BURNOUT

AMRAP 30'

10 dumbell thrusters
10 dumbell lunges
250 m (weighted) run
500 m bike
rest 1min b2n each round

15-12-2016

FITNESS

Part of Warm Up:

TABATA
Right side Plank
Lefte Side Plank
+
2 x 10-12 Scapular contraction Pull Up + Pose (no pull up)


STRENGTH
4 set x (Slow eccentric)
10-14 RM bend over dumbell row
10-14 RM Front Squat


WOD FOR TIME

40 WALL BALL
40 SIT UPS

4 RNDS OF
- 14 Goblet Squat
- 4 BMU
- 14 SWINGS

40 WALL BALL
40 SITUPS
 

BURNOUT

6 rounds of:

1 minute of row
1 minute of burpees
1 minute of double-unders
1 minute air squat
1 minute rest

14-12-2016

FITNESS

SKILL

PISTOLS / REVERSE BURPEES

WOD For time

50 DU
5 right + 5 Left pistols
5 Burpees Box Jump

5 rnds of
-1 Reverse burpees + 1 left leg Pistol
-1 Reverse burpees + 1 right leg Pistol
-10 DU

5 right + 5 Left Pistols
10 Burpees Box Jump

( FOR RX EXTRA 6 Shuttle run with W. sled)

BURNOUT

AMPRAP 15'

20 slamball
20 russian twists
20 slamball chest passes
250m slamball carry

AMRAP 15'
200/150M Ski
15 wallball
15 wieghted sit ups

MOBILITY 

Hips

Quads

Ankle

Squat therapy

13-12-2016

FITNESS

4 set x (Slow eccentric)

10-14 RM dumbell press
10-14 RM dead Lift


WOD 1
AMRAP 10
2 Full snatch
4 OHS
20 DU
30 Sec Rest

WOD 2
10 Rnds For Time
60m Sprint one way -->
50 m Jogging on the way back
 

BURNOUT

EMOM 8

odd 15/12 cal row
even 15/12 burpees

EMOM 8
Odd AMRAP SHUTTLE SPRINTS
Even rest

EMOM 8
odd 1' plank
even 40 air squat

12-12-2016

FITNESS

4 set x (Slow eccentric)
10-14 RM Back Squat
10-14 RM decline Bench - dumbbell press 45°

WOD

AMRAP16

Team of 2

2 side burpees box Jump
2 Clusters
2 C2b

TABATA
HS Hold
Hollow or Hollow Rock


BURNOUT

BURNOUT


1 ROUND OF
1' plank
1' L sit
1' push up hold
1' hip extension hold

AMRAP 20
12 SDHP
12/9 Cal ski
12 burpees
24 V sit ups

1 ROUND OF
1' plank
1' L sit
1' push up hold
1' hip extension hold