16-09-2016

FITNESS

STRENGTH

3 X 10 O.H.S. (Slow Eccentric)

WOD

21-15-9

WALL BALLS
SWINGS
SKIERG
D.U.

BURNOUT

3 Rounds of

1' plank
1' side plank
1' hollow
1' burpees
1' side jumps
1' air squat
2' run
1' rest

15-09-2016

FITNESS

WOD2 ( team of 2)


60 Med ball sit Up Throw
30 Full Snatch
60 Walikng Lunges
60 Diamond Push Ups
30Power Clean
60 Med ball sit Up Throw


see the link below
http://www.medicineballs.com/wp-content/uploads/2013/02/Sit-Up-Throw.gif

BURNOUT

"E.M.O.M 16'


odd: 15/12 Cal row
even: 11/9 Calski


Amrap 14'
15 Sit-ups
15 Swings
250m run

14-09-2016

FITNESS 


STRENGTH
3 set x (Slow eccentric)
10 RM Front Squat
8RM Barbell Row


Bring Sally Up
Push Up Challenge
or Bring Sally Up - Plank edition

TEAM of 2 WOD 
AMRAP12 min
(while Partner A) 1 Rnd RUN
(B Partner) Row

BURNOUT

AMRAP 30' 

15cal ski


250 m run 

50 du

50 mountain climbers

50side jumps 

25 squat  

15 sit-ups 

13-09-2016

FITNESS 


SKILL
BMU

WOD
8,7,6,5,4,3,2,1 BMU

10,20,30,40,50,60,70,80 DU

@ THE END
8 Transition (30 sec)
Left arm side Plank to Right arm side Plank
 

BURNOUT

4 Rounds of

1' sled
1' bosu squat
1' chest passes
1' side jumps
250m run
1' rest

12-09-2016

FITNESS

STRENGTH


STRENGTH
3 set x (Slow eccentric)
5right +5left Split Squats Front Foot Elevated
Mix Grip Pull Up 3+3

WOD 1 (Team of 2) 4/5 Rnds For Time:
1 Clean + 3 Push Press + 4Front Squat (A)
1 Clean + 3 Push Press + 4Front Squat (B)

WOD 2 (Team of 2) AMRAP 10
1Rnd (2 Barbells) Heavy farmer walk (Load RM)
25 + 25 V-Push Ups





 

BURNOUT

4 Rounds Of

0'-1' 15 wallball
1'-2' 11/9 calski
2'-3' 10/8 cal
bike
3'-4' burpees

10-09-2016



Strength
2set x 10 Front Squat (Slow eccentric)

WOD
WOD - TEAM OF 2

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

Cap 25' min
One partner completes one round,the other rests

09-09-2016

FITNESS

Strength

2 set x 10 OHS (Slow eccentric)

WOD#1 (Team of 2)

42-30-18
Wall ball
Swings
Cal Skierg

WOD#2

AMRAP 9' (team of 6)
3+3 Shuttle SLED sprints 40m

BURNOUT 

AMRAP 20'

250m Run
20 Box jumps
20 Hollow rocks
20 Arch rocks
20 Side jumps

AMRAP 8'

20 Mountain climbers
20'' Plank
30'' Squat hold

 

08-09-2016

FITNESS

Strength


2 set x 10 Back Squat (Slow eccentric)


WOD AMRAP 12
3 Power Clean
3 Push Press
6 Chest to Bar
6 Box Jump
9 V-UPs

@ the end
8 Transition (30 sec)
Hollow to Arch 

BURNOUT

3 Rounds Of

0'-1' Hollow
2'-3' 250m Run
3'-4' Plank
4'-6' 400m Row
6'-7' L-Sit
7'-9' 700m Bike
9'-10' Rest

07-09-2016

FITNESS 



Mobility
Ankle

SKILL
Pistols

WOD 4 Rnds For time
5 Left Leg + 5 Right Leg Pistols
5 Left Arm+ 5 Right Arm Swings
5 Left Arm + 5 Right Arm Russian Sit-up
10 HR-PushUps
50 DU



BURNOUT

Amrap 14'

15 wallball
15 cal row
250m run

EMOM 14'
odd: 12/10 cal ski
even: 1' push ups

06-09-2016

FITNESS

STRENGTH
4 sets X 2+2
Mix Grip Pull Up (very Slow eccentric)

SKILL
HS + HSPU

WOD AMRAP10
(Box Jump Height according athlete level)
5 HSPU
5 Left Leg Small Box Jumps
5 Right Leg Small Box Jumps
10 V-SITUPS


BURNOUT

Amrap 8'

10m Shuttle Sprint
2 Burpees

Amrap 8'
20 Mountain Climbers
20 V-ups
20 Hollow Rocks