28-9-2016

FITNESS

STRENGTH
4x Slow eccentric
8 dumbell lunges each leg
10 ring rows (foot elevated slow eccentric)

WOD 5 rounds of

21 Wallball
15 Kcal Row
9 T2B

after wod..

1 km run active rest

BURNOUT

AMRAP 15'

16 side jumps (40cm)
250m run
16 burpees
16 sit-ups

AMRAP 15'
team of 2'

1st :60m sled
2nd rest

MOBILITY

25'  Thoracic spine

25' Low back 

27-09-2016

FITNESS

STRENGTH
4 set x (Slow eccentric)
10 RM Deadift
10 RM Single arm dumbbell shoulder press (5 left side + 5 right side)

Skill: dumbell push jerk

WOD

6 rounds for time

12 dumbell push jerk
12 reverse burpee box jump
250m run

BURNOUT

AMRAP 15'

200m Ski
15 Burpees
200m Row
15 Hollow Rocks

AMRAP 15'

10 Bosu squat
15 Bosu chest passes
30 Du
250m Run 

26-9-2016

FITNESS

 STRENGTH
4x (Slow eccentric)
10 Front Squat
4+4 Mix grip pull ups


TEAM WOD - AMRAP (cap 15')

In teams of 2
one partner performs
3 Clusters
3 Burpees over the bar

In the meantime the other partner performs
10 abmat situps 

BURNOUT

4 Rounds Of


Hold a plank for 2'
Every 10sec perform a push-up

Amrap 5'
40 mountain mclimbers
30 sit ups weighted
20 leg raises

24-09-2016

WOD For Time
21-15-9
Back Squats
Swings

1 Min Rest then

21-15-9
OH Squats
T2B

1 Min Rest then

21-15-9

Push Press
Ring Dips

23-09-2016


 

FITNESS

Mobility
Ankle + Hip

SKILL
C2B + Pistols + Reverse Burbees

WOD AMRAP20
(every 5min 20DU)
5+5 Pistols
10 Reverse Burbees
10 Chest to Bar

BURNOUT
 

AMRAP 15'

250m Row
25 Lunges
20 Squat

AMRAP 15'

200m Ski
25 Swings
20 Sit-ups

22-09-2016

FITNESS

Strength 3x (Slow eccentric)

10 RM dumbell Press
8 RM Reverse-Grip Barbell Bent-Over Row

WOD
1 heavy Shuttle farmers Carry
20 Wall Ball
20 Swings
1 heavy Shuttle farmers Carry
15 Wall Ball
15 Swings
1 heavy Shuttle farmers Carry
10 Wall Ball
10 Swings


BURNOUT

6 Rounds Of

1' Rope Climbs
1' Ski For Cal
1' Box Jumps
1' Row For Cal
1' Rest

21-09-2016

 FITNESS

WOD (Team of 6) 

For Time:
3 Rnds of:
-18 Sprint Push Sled (3 each member)
- 450 DU (75 each member)
then
25 V-UPS
50 Sit Ups

BURNOUT 

amrap 20

40step ups

30 du 

20 cal row

10 push ups

250m run with medball

WOD 2

10' core strength


MOBILITY

warm up : 15' roller

hip:20 '

ankle: 15' 

coldown: 5'

20-09-2016

FITNESS

Strength 3x

10 RM Bench Press (Slow eccentric)
10 RM Deadlift

TEAM WOD Rx55/35
30 OHS
30 T2B
30 Sntach
30 T2B
30 Clean
30 T2B
100 V-Pushups
 

BURNOUT

Team Of 2


5k Bike
100 Burpees
1k Run
100 Squat
3k Row

19-09-2016

FITNESS

Strength 3x

10 Back Squat (Slow eccentric)
4+4 Mix grip pull ups

WOD
3 Rnds for time

Team of 2
250m Run together
20 Thrusters
20 Burpees
100 Du

BURNOUT

EMOM 30

15/12 Cal Row
30 Side Jumps
11/9 Cal Ski
20 Swings
25 Air Squat
Rest

17-09-2016

SKILL : Row/Skierg

WOD ( team of 2)
1 Rnd Run (together)
1km Row
1km Skierg
45 sec Plank (together)
1 Rnd Run (together)
800m Row
800m Skierg
45 sec Plank (together)
1 Rnd Run (together)
600m Row
600m Skierg
45 sec Plank (together)
1 Rnd Run (together)
400m Row
400m Skierg
45 sec Plank (together)
1 Rnd Run (together)
200m Row
200m Skierg
1 Rnd Run (together)