23-08-2018

FITNESS

Core Strength

Emomx 10min
ODD: 30sec Hollow Hold+30sec Push up Hold
EVEN: 30sec Sit ups

WOD
Amrap 15min
15 Wall Balls 9/6
10 Pull ups
15/12 Cal Row

Accessory
30 Reps DB Curls to Strict Press
30 Strict TTB/Leg Raises

22-08-2018

FITNESS

Strength
4 Rounds of
30sec KB/DB One Arm OH Hold L/R
30sec Scapular Constractions
6 1/2 Man Makers


WOD
Amrap 14min
20 Push ups
15/12 Cal Air Runner
10/7 Cal Assault Bike

21-08-2018

FITNESS

Strength

3 Rounds of
40sec Hang Postion Hold
20sec Rest
40sec Squat Hold
20sec Rest
40sec KB Farmers Carry Hold
20sec Rest
40sec Push Up Hold
20sec Rest

WOD
Amrap 16min
12/10 Cal Row
8 TTB/Leg Raises
10/7 Cal Skierg
8 Box Jumps

20-08-2018

FITNESS

Core Strength

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

WOD
Amrap 15min
5 Push ups
10 Sit ups
15 Air Squats
30 DU/60 SJR

Rest 2min

EMOM x8min
ODD: Burpees
EVEN: Rest

09-08-2018

FITNESS

'Have Nice Holiday Guys and Have Fun''


Team of 2
WOD#1
''D Ball Death''
Amrap 10min
4 Burpees Over The D Ball
3 D Ball Deadlift
2 D Ball Clean To Shoulder
1 D Ball Clean To Shoulder To Squat

Rest 2min

WOD#2
''Cindy XXX>
Amrap 10min
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

Rest 2min

WOD#3
"Death of Snatches''
Amrap 10min
16/12 Cal Assault Bike
14 Squat Snatches 40/25
14/10 Cal Assault Bike
12 Squat Snatches 50/30
12/8 Cal Assault Bike
10 Squat Snatches 60/40
10/6 Cal Assault Bike
Max Reps Squat Snatches 70/45

08-08-2018

FITNESS

Strength

Find a Heavy Complex
1 Clean Pull+1 Power Clean
1 Front Squat+ 1 Push Jerk

WOD
''Grace''
30 Clean and Jerk 60/40

Core Strength
Tabata 8 sets
Hollow Hold
Tabata 8 sets
Side Plank L 4 sets
Side Plank R 4 sets

07-08-2018

FITNESS

Strength

6-5-4-3-2-1
Strict Pull ups
Strict Ring Dips
Strict TTB/Leg Raises
Strict HSPU/Pike Push ups

WOD
3 Rounds of
500m/400m Row
40 DU/80 SJR
30 Sit ups
20 Box Jumps 60cm/50cm
10 DB Thrusters 30-20/20-12,5

06-08-2018

FITNESS

Team of 2

WOD
For Time
20 TTB/Leg Raises
10 BMU/C2B/Pull ups
16 Clean and Jerk 90//55
24 Burpees Over The Bar
Then,
20 TTB/Leg Raises
10 BMU/C2B/Pull ups
32 Clean and Jerk 70/45
24 Burpees Over The Bar
Then.
20 TTB/Leg Raises
10 BMU/C2B/Pull ups
48 Clean and Jerks 50/30
24 Burpees Over The Bar

04-08-2018

FITNESS

'Filthy Fifty''


For Time
50 Box Jumps 60cm/50cm
50 Jumping Pull ups
50 KB Swings 16/12
50 Walking Lunges Steps
50 Knees To Elbows
50 Push Press 20/15
50 Hip Extensions
50 Wall Balls 9/6
50 Burpees
50 DU/100 SJR

03-08-2018

FITNESS

'Build Your Engine Vol.2''


EMOM x 30min
1) 10/7 Cal Skierg
2) 10 Burpees
3) 12/10 Cal Row

Core Strength
50 Sit ups
40 V ups/V Sit ups
30 Hollow Rocks
20 Strict TTB/Strict Leg Raises