08-07-2016

FITNESS

Benchmark "Diane"
21-15-9 reps, for time.

Deadlift 100kgr/70kgr
Handstand push-ups

WOD#2 
3 rounds of 30''on-30''off
Right Side plank on Bench
Lefte Side Plank on Bench
HS Hold

BURNOUT

With a running clock

0'-10'
5 Push-ups
10 Sit-ups
15 Squat

10'-20'
30'' Row
30'' Rest
30'' Ski
30'' Rest

20'-30'
250m OH walk
12 Burpees
6 Tuck jumps
 

07-07-2016

FITNESS

Benchmark "Nancy"

5 Rnds For Time
400 meter run
15 Overhead squat 42.5kgr/30kgr

@ the End
250m Active Run

BURNOUT

6 Rounds of

1' row for cal
1' step ups plate
1' ground to overhead
1' DU
1' rest

06-07-2016

FITNESS

  "Kelly"


5 Rnds For Time

Run 400 meters
30 box jump,
30 Wallball shots, 10kgr/6kgr


@ the End
250m Active Run


BURNOUT

E.M.O.M 8'


15 Cal Row
12 Burpees

Amrap 8'
250m Run
20 Swings

Amrap 8'
20 Lunges
20 Sit-ups
20 Jump Squat

05-07-2016


"Cindy"
AMRAP 20 minutes
5 Pull-ups
10 Push-ups
15 Squats


WOD2 For Time
50 V-ups
100 Hollow rocks
50 sit Ups


BURNOUT

2 ' sled

2 ' D.u

2' bosu chest passes

2' kb deadlift

2' bike for cal











 

04-07-2016

FITNESS

Benchmark "Linda"


10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time):

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

@ the End
250m Active Run

BURNOUT

Amrap 30'

20 cal row/15cal ski
50 sit-ups
40 squat
30 swings
20 thrusters
10 burpees
250m run

02-07-2016

FITNESS

WOD1
AMRAP15
3 Bear Complex
10 burpees
30 DU


WOD 2
1' Hollow
30'' Side Hollow
30'' Side Hollow
1' Slide Plank
1' Slide Plank
1' Rest

01-07-2016

FITNESS

4 Rnds for Time

WOD#1
12 Shoulder to Overhead
12 Dead Lift
12 T2B


WOD #2
AMRAP8
8 Front Squat
10 Pull Ups
12 Swings


BURNOUT

Amrap 8'

15 SDHP
8 Cal ski

Amrap 8'
15 Cal row
8 Box jumps

Amrap 8'
250m Row
1' Hollow

30-06-2016

FITNESS

WOD1 AMRAP 15

6 Power Clean
10 1/2 Man Maker
6 Chest2Bar

WOD2 for Time
250m Farmers Carry (heavy weight)
25 OHS
50 Diamond Push Ups
50 weighted Sit ups

250m Run Active Rest

BURNOUT

Wod 1

For 12'
every 4'

500m run

Wod 2
Amrap 12'
4 dumbell press
8 burpees
12 push ups

Wod 3
For 12'
every 4' 

500m row 

29-06-2016

FITNESS

WOD1 For Time:

ROW 2000m
Run 250m
Row 1500m
Run 250m
Row 1000m
Run 250m
Row 500M
Run 250m
Row 250m
Run 250m
100 Sit Ups
1 Shuttle Run Sled Full speed RX M.40Kgr/W.5Kgr


BURNOUT

5 Rounds of

5 push ups
10 sit-up

5 Rounds of
20 swings
20 thrusters

5 Rounds of
1' plank
1' arch rocks

28-06-2016

FITNESS

5 Rnds

Nordic Hamstring
5-6 (Slow Eccentric)
Plank (with Weight) 45sec/30sec
@ the END of each Rnd 1 min Rest

WOD AMRAP15
10 Wall Ball
10 V-Ups
10Hand Realease Push Ups
@ the end of each Rnd perform 3 Reverse Burpees


@ the End
250m Active Run 


BURNOUT

WOD#1

Double tabata burpees

WOD#2
Double tabata row

WOD#3
Double tabata ski

WOD#4
Double tabata side jumps