01-08-2016

FITNESS 

"Strength"

Every 1,5 min perform:

-Back Squat 7-10 RM (Slow Eccentric)
-Horrizontal or Elevated Ring Row
7-10 RM (Slow Eccentric)

Warm UP for WOD
swings, Squat , Lunges , Push Ups

WOD AMRAP 15
5 Clusters RX40-50kgr/25-35
10 T2B
15 Swings



@ the End 1km Run - Active Rest



BURNOUT

wod1

30 20 10
cal row
wallball
du
wod 2
3 rounds of
1 min plank
1 arch
1 hollow
1 Lsit

30-07-2016

FITNESS

WOD#1

5 Rnds For Time
5 HSPU
10 Chest 2 Bar
15 HR Push Ups
20 cal Row
25 Air Squat
 

29-07-2016

FITNESS

"Strength"

Front Squat ( 1,5 Time break)
5 5 5 4 4 4
Nordic Hamstring (Slow Eccentric) (1 Time break)
5-6, 5-6, 5-6, 5-6,

WOD#2 AMRAP 9'
5 Clusters
10 T2b
 

BURNOUT

AMRAP 14'

20 Dumbell thrusters
250m Dumbell run

AMRAP 14'

250m Ski/750m Bike
250m Row
25 Hollow rocks 

28-07-2016

FITNESS

 "Strength"
OHS (1,5 Time break)
5,5,5 RM (very Slow Eccentric)


WOD TEAM OF 2
30Rnds for time og
2 Snatch
2OHS
3 Burpees
Cap 27' min
One partner completes one round,the other rests

BURNOUT

4 Rounds of


250m run
40 squat
30 cal row
20 pushups

For time

10'' l-sit
10 burpess
10'' l-sit
9 burpess
10'' l-sit
1 burpess

 

27-07-2016

FITNESS



6 Rnds For Time
20Cal Row/Skierg
30 Double Unders
40 Sit-ups

TABATA
Hollow
Right Side Plank on Bench
Left Side Plank on Bench
 

BURNOUT

6 Rounds


1 wallball
1 burpees
1' swings
1' v-ups
1' rest

26-07-2016

"Strength"
DeadLift
5,5,5,5,5 (RM) (Slow Eccentric)


WOD 6 Rnds for time
10 Alternate Pistols
15 Ring Push Ups
30 DU

BURNOUT


Buy in

1000m row
150 d.u

AMRAP 20
10 Box jumps
10 burpees
20 j.j
30 mountain climbers
40 squat
250 run

cash out 2000m row

25-07-2016

FITNESS

"Strength"

Back Squat
5,5,5,5,5 RM (Slow Eccentric)
Chin Ups
6,6,6,6,6 (very Slow Eccentric)

WOD 21-15-9
Dumbell Thrusters Rx 27,5-22,5/12,5-10
T2B
@ THE END 1K Run

BURNOUT

WOD#1

AMRAP 8'
Row for cal, every 1' perform
3 Burpees

WOD#2
AMRAP 8'
10'' L-sit
20'' Hollow rocks
30'' Plank

WOD#3
AMRAP 8'
250m Weighted run
20 Weighted sit ups
20 Swings

22-07-2016

FITNESS

WOD - TEAM OF 2

50 rounds of:
1BMU/ C2B/ Pullups
2 Squat Clean Thruster
3 Burpees

Cap 35' min
One partner completes one round,the other rests

BURNOUT

Buy in:1000m Row

5 Rounds of
20 Swings
20 Kb Squat
20 Kb Lunges

Fash out: 1000m Run

21-07-2016

FITNESS

"Strength"

Dumbell Press
10,8,6,4,3 RM (Slow Eccentric)
Nordic Hamstring
5,5,5,5,5 RM

In 5 min try to accumulate up to 2' handstand hold

WOD 3 rounds

10 Kb swings
10 burpees
10 Kb swings
10 burpees
10 Kb swings
50 DU 

BURNOUT

2 Rounds of


tabta row
tabata side jumps
tabata push-ups
tabata V-ups
tabata ski

Amrap 10'

50 DU
250m run
250m row