20-07-2016

FITNESS

WOD#1

Emom 14'
Even: 50 DU
Odd: 3 power clean, 3 front squat, 3 shoulder to overhead
(RX 60-80kg/ 35-55kg)

WOD#2

Amrap 14'
5 burpees
10 box jumps
15 situps
250 m run

BURNOUT

CORE STRENGTH

4 Rounds of

1' hollow
1' side plank
1' arch
1' side plank
1' L sit
1' rest

2 Rounds of

30" burpees - 30" rest
30" squat - 30" rest
30" ski erg - 30" rest
30" row - 30" rest

19-07-2016

FITNESS

EMOM 10
5 Dead Lift RM (Slow Eccentric)
8 Decline Dumbbell Bench Press RM (Slow Eccentric)

WOD AMRAP 16 (Team OF 2)
8 Chin Ups - Farmers Carry Hold
16 W. Lunges - Plank
8 Wall Ball - Hollow 

BURN OUT

4 ROUNDS OF

0-2 15 wallball - 15 burpees
2-4 250 m run


AMRAP 16'
250 row
40j.jacks
30mountain climbers
20 squat

18-07-2016

FITNESS

"Strength"

Barbell Box Step Up
5set x 6 reps + 6reps on each leg


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

BURNOUT

12 Rounds of

30'' on -30'' off Row/Ski/Bike

AMRAP 8'
20m Swings
20 Sit-ups
250m Run

AMRAP 12'
30 DU
20 Thrusters
15 Burpees

15-07-2016

FITNESS

Speed - Run Faster

8 x 65m @ 80%-90%

WOD 4 Rnds For time (Team OF 2)
8 cal Skierg - Plank
8 Chin Ups - Hollow
40 DU - Plank
8 Diamond Push Ups - Hollow
8 Box Jump -Plank

BURNOUT

Amrap 30'


16 walball
16 lunges
250m row
16 sit-ups
16 burpees
250m run

14-07-2016

FITNESS

"Strength"
Front Squat
10,8,6,4,3 RM (Slow Eccentric)
Dumbell Press
10,8,6,4,3 RM (Slow Eccentric)


EMOM 16
7 Burpees
10 T2B
7 Wall Ball 
10 swings


BURNOUT

4 Rounds of

0'-2'
Amrap:
10 cal row
20 sit-ups
30 squat

2'-4'
Amrap:
20 hollow rocks
20 sholder taps
20 arch rocks

4'-6'
Amrap:
20 mountain climbers
10 dumbell thrusters
5 dumbell puch press

6'-8'
rest

13-07-2016

FITNESS

"Strength"

Every 1,5 min perform:
Bench Press
10,8,6,4,3 (RM) (Slow Eccentric)
DeadLift
10,8,6,4,3 (RM) (Slow Eccentric)

WOD 21-15-9( Team of 2)
-Clean n Jerk Rx 45-70/25-35
- V Push Ups ( Paralletes)
-T2B


BURNOUT

Amrap 14'

10 cal row
15 walball
20 side jumps

Amrap 14'
250m Run
20 Ground to overhead
20 Chest passes

12-07-2016

FITNESS

5 Rnds

Nordic Hamstring
5-6 (Slow Eccentric)
Plank (with Weight) 45sec/30sec
@ the END of each Rnd 20 VUPS

WOD Team OF 2
4 Rnds For Time.
100 DU
60 Cal Row
60 Cal SKIERG
@ the end of each Rnd 10 Reverse Burpess together


BURNOUT

5 Rounds of

1' Sled
1' Plank
1' Farmers hold
1' Burpees
1' Rope climbs
1' Rest

11-07-2016

FITNESS 
 
"Strength"
Back Squat 
10,8,6,4,3 RM (Slow Eccentric)
Alternate Mix Grip (5+5)  
10,10,10,10,10 (Slow Eccentric)

WOD 4 Rnds For Time
10 Thrusters (Rx 40-60/25-40)
15 Swings (Rx 20-24 kg/16kg) 
20 sit Ups (weighted)
1 Rnd Run
 
BURNOUT 
5 Rounds of
5 Burpees 
10 Sit-ups

5 Rounds of 
10 Cal row
12 Jumps over row

5 Rounds of
250m Run 
20 Side jumps

5 Rounds of 
30'' Plank
30'' Hip extension hold
30'' Squat hold