10-10-2016

FITNESS

STRENGTH

4 set x (Slow eccentric, with Heavy Dumbbells)
5right +5left Split Squats Front Foot Elevated


WOD AMRAP 21min (Team of 2)
2 Snatch
4 OHS
at the 10th min 1 min break to adjust the weight
5 Jumping Chin Ups
2 Clusters Rx50/30


BURNOUT

AMRAP 14'


15 squat
10 push-ups
5 burpees
250m run

E.M.O.M 14'
odd: 15/12 cal row

08-10-2016

FITNESS

STRENGTH
4 sets of 
4-6 RM OHS
2min Rest between sets


WOD  (Team of 2)

50 Wall Ball
20 T2B
50 Swings
20 T2B
50 V-PUSH Ups
20 T2B

MOBILITY

hip and ankle


 

07-10-2016

FITNESS

SKILL

BMU, 1/2 Man Maker

WOD AMRAP 10'
5 BMU
16 Side Plyometric alternate box Jumps
5 1/2 Man Maker

TABATA 8 Rnds
BIKE
ROW
SKIERG
 

BURNOUT

Amrap 10'

Team Of 2
Amrap metres Sled

Amrap 10'
250m Run
20 Sit-ups
20 Weighted Lunges

E.M.O.M 4'
1st: Plank
2nd: sqaut hold
3rd: side plank
4rth: side plank
 

06-10-2016

FITNESS


STRENGTH
4 Rnds of
4-6 RM Deadlift
4-6 RM Dumbbell Press
(Slow eccentric,1min Rest between Rnds)

WOD 12min AMRAP
20 Push Ups
15 SWINGS
10 Reverse Burpees
40m Shuttle Sprint

 

BURNOUT

E.M.O.M 16'

odd: 20 DU , 10 air squat
even: 5 burpees, 10 sit-ups

AMRAP 8'

5 push-ups
20'' plank
20'' rest

05-10-2016

FITNESS 

SOS - Very good warm up...


STRENGTH
4 sets of (Slow eccentric)
4-6 RM Front Squat
2min Rest between sets


WOD EMOM20
5 Clean Rx60/40 - odd
25 DU - even


BURNOUT

AMRAP 30'

400m row
30 squat
20 push-ups
1km bike
30 sit-ups
20 lunges

MOBILITY

Front and overhead position

04-10-2016

FITNESS

STRENGTH
4 sets of (Slow eccentric)
3 +3 Mix Grip Pull Ups (If you can weighted)
2min Rest between sets

Skill HSP

WOD

AMRAP16
4 HSP
6 Pull ups
8 Box Jumps
10 V-sit ups
50 DU

BURNOUT
 

WOD#1

Tabata
Burpees
Sled
Air squat
Hollow
Plank

WOD#2

AMRAP 3'
Weighted sit ups

03-10-2016

FITNESS

SOS - Very good warm up...

STRENGTH
4 sets of (Slow eccentric) 2min Rest between sets
4-6 RM Back Squat

WOD AMRAP 20' (Team of 2)
2 Snatch
4 OHS
6 Burpees 

BURNOUT

Buy in:1000m Run

AMRAP 18'

10 Dumbell thrusters
20 Sit-ups
30 Du
150m Ski

Cas out: 1000m Row

01-10-2016

WOD 

For time


50 Dumbell Thrusters
20 Situps
50 Jumping Pull Ups
20 Situps
50 Clean

and then 4 Rnds of

1 Way (60m) Push Sled Sprint
20 Du

MOBILITY

25' hip

20' ankle

30-09-2016

FITNESS

STRENGTH

4 x 8 RM OHS

WOD AMRAP 7 (Team of 2)
10 Snatch
30 Diamond Push Ups

WOD AMRAP 7 (Team of 2)
7 DeadLift - Hollow
25 DU - Plank

WOD AMRAP 5 (Team OF 2)
8 Chin Ups - Heavy Farmers Carry Hold
16 W. Lunges - Plank

BURNOUT

E.M.O.M 14'

odd : 200/ 150m Row
even: 20 Jumps over row

E.M.O.M 14'

odd : 170/130 Ski
even: 15 Wall Ball 

29-09-2016

FITNESS

(CAP36 Athletes)


SKILL
Battle Ropes

TABATA 1 (18 Athletes)
Jump Squat
Battle ropes
ROW

TABATA 2 (18 Athletes)
Skierg
DU
Bike



BURNOUT

With a running clock


2 Rounds Of
0'-5'
250m Run
20 swings
1' plank
20 squat

5'-10'
250m Run
1' hollow
1' arch
3' rest