25-07-2017

FITNESS

Strength

Emomx 12
1) 30sec Hanging Position Hold
2) 15 V Parallete Hollow Push ups (Slow)
3) 5 Strict TTB/5 Strict Leg Raises
4) 5 Strict Hspu/ 2 Wall Walk

WOD
4 Rounds of
9 Hspu/ Rx Strict HSPU
15 KB Swings 24/16
21 Box Jumps 60cm/50cm
27 Cal Row/ Woman 24 Cal Row

BURNOUT

Team of 2


WOD
Amrap 5min
Max Cal Assault Bike
Rest 1min

Amrap 5min
Max Reps Burpees
Rest 1min

Amrap 5min
Max Reps DU/SJR
Rest 1min

Amrap 5min
Max Reps Push ups
Rest 1min

Tabata 8 sets
Weighted Plank

24-07-2017

FITNESS

Strength

Back Squat
3x8 70%
3x60m KB/DB Front Rack Walk

WOD
Team of 2
AMRAP 15min
20 DU Each
20 Thrusters (40/30)
20 Pull-ups
20 Burpees

BURNOUT

Amrap 12min
250m Run
10 KB Swings
10 KB Squats

Rest 2min

Amrap 12min
30 DU/90 SJR
10 Reverse Burpees
10 Wall Balls

Rest 1min

Tabata 8 sets
Hollow Hold/ Hollow Rocks
 

22-07-2017

FITNESS

WOD
With Running the Clock
0-12min
1mile Run, Max Clean and Jerk (60/40)
12-15min
Rest
15-23min
750m Run, Max Thrusters (40/30)
23-26min
Rest
26-30min
250m Run, Max Burpees

MOBILTY

Squat Therapy
Ankle
Hips
Lower Back

21-07-2017

FITNESS

Conditioning Day

Skill: Double Unders

Emom 36min
1) 40 DU/120 SJR
2) 15/12 Cal Row
3) 12/9 Cal Skierg
4) 20 Sit ups
5) 15 Burpees
6) Rest

BURNOUT

Amrap 10min
12/9 Cal Assault Bike
15 Swings
30 Moutain Climbers

Rest 1min

Amrap 10min
250m Run
10 Burpees
10 Sit ups

Rest 1min

Amrap 10min
30m Sled
10 Lunges
30 DU/90 SJR
 

20-07-2017

FITNESS

Team of 2


WOD

250m Farmers Carry Rx 32/24
80 Wall Balls
80 Pull ups
80 Double KB Deadlift 32/24
250m Farmers Carry
60 Wall Balls
60 Pull ups
60 Double KB Deadlift
250m Farmers Carry
40 Wall Balls
40 Pull ups
40 Double KB Deadlift

BURNOUT

Team of 2


WOD
For Time
1000m Row
100 Squats
100 Sit ups
100 Push ups
500m Run Together
100 Burpees
100 DU/300 SJR

19-07-2017

FITNESS

Strength

Front Squat
3x6 70%
3x60m Double KB/DB Overhead Walk(SLOW)


Skill: Power Snatch

WOD
3 Rounds of
15/12 Cal Assault Bike
12 Box Jumps
9 Burpees Over The Bar
6 Power Snatch (60/40)

BURNOUT

Core Strength

2 Rounds of
1min Hollow Hold
1min Plank Hold
1min Arch Hold
1min Sit ups
1min Hip Extension Hold
1min Rest

Rest 2min After Core Strength

Tabata 8 Sets
Battle Ropes
Reverse Burpees/Burpees
Sit ups/ V ups
Rope Jumps/DU
Cal Skierg

MOBILITY

Lower Back
Thoracic
Shoulders

18-7-2017

FITNESS

Strength

3x8 Ring Dips/ Dips
3x8 Strict Pull ups
3x8 Strict HSPU/ 4 Wall Walk

Skill: HS Hold/HS Walk

WOD
Amrap 15min
7m HS Walk/ 3 Wall Walk
10 TTB
10 Push ups
15 Swings Rx(32/24)


BURNOUT

Amrap 6min

50m Sprints
Rest 2min

WOD
Team of 2
Amrap 5min
Max Distance Sled
Rest 1min

Amrap 5min
Max Cal Assault Bike
Rest 1min

Amrap 5min
Max Reps Wall Balls
Rest 1min

Amrap 5min
Max Reps Push ups

17-07-2017

FITNESS

Strength

Deadlift
3x6 70%
3x10 DB Strict Press (Slow Eccentric)

WOD
Team of 2
Amrap 8min
10 Power Clean (60/40)
10 Front Squat
10 Burpees

Rest 2min

Amrap 8min
10 Shoulder To Overhead
20 Air Squats
60 DU/180 SJR

BURNOUT

Tabata 8 sets
Bike

Rest 1min

Tabata 8 sets
DU/SJR

Rest 2min

Amrap 15min
12/9 Cal Skierg
30 Moutain Climbers
15 Swings
15 Goblet Squats

Rest 2min

Tabata 8 sets
Weighted Plank

 

15-7-2017

FITNESS

WOD
For Time
100 DU/300 SJR
40 Wall Balls
40 Burpees
40 Sit ups
40 Box Jumps
250m Run
75 DU/225 SJR
30 Wall Balls
30 Burpees
30 Sit ups
30 Box Jumps
250m Run
50 DU/150 SJR
20 Wall Balls
20 Burpees
20 Sit ups
20 Box Jumps
250m RuN 

MOBILITY

Deadlift
Hamstrings
Glutes
Lower Back
Thoracic

14-07-2017

FITNESS

Skill: Bar Muscle up


WOD
Amrap 20min
5 Bar Muscle up/C2B/Pull ups
10 DB Snatch (20/12,5)
16 OH DB Lunges
18/15 Cal Row


BURNOUT

Core Strength

2 Rounds of
1min Hollow Hold
1min Plank Hold
1min Right Side Plank Hold
1min Left Side Plank Hold
1min Arch Hold
1min Rest

Rest 2min

Amrap 15min
40 DU/120
30 Sit ups
20 Wall Balls
10 Burpees