27-06-2016

FITNESS

WOD#1

TABATA 8 Rnds 20-10

DU
Swings
Sit-Ups (W)

WOD#2
TABATA 8 Rnds 20-10
Hand stand Hold
Hollow Hold

@ the End
500m Active Run

BURNOUT

WOD#1

EMOM 14'
Odd: 15/20 Wallball
Even: 15/20 Ground to overhea

WOD#2

For 14min
0-2
250m run
2-4
250/300m row
 

25-06-2016

FITNESS

"Murph"

For time:
1     mile Run
100 Pull-ups
200 Push-ups
300 Squats
1     mile Run

"Don't forget to record your Time.."

24-06-2016

FITNESS

Practice the Following Skill:

BAR MU

WOD (Ladder: 1,2,3 ... 9,10)
-Bar MU
-1 time 12 Consecutive Plyometric Box Jumps in a Row
-HSP/Dumbell Press 


BURNOUT

3 Rounds of


2' Sled
2' Bosu Squat
2' Row
2' Rope Climbs
2' Weighted sit ups
2' Rest

23-06-2016

FITNESS

WOD1

OHS
3 X 3-5 (Slow Eccentric 3,2,1 tempo)
Snatch
3 X 3


WOD2
For time
12-9-6
Snatch Grip Deadlift 60/40
Hang Power Snatch
Overhead Squat


BURNOUT

5 Rounds of

0-2
Amrap
10 Burpees
20 Side Jumps

2-3
Rest

5 Rounds of
0-2
Amrap
0-2
12 KB swings
8 Cal ski

2-3
Rest

22-062016

FITNESS

"Strength"
5 Rnds
Max Rep L-Sit Chin-Ups (Slow Eccentric 4,3,2,1 tempo)
4-6 RM Back Squat (Slow Eccentric)
@ the END of each SET 45sec Rest

WOD

5 Rnds For Time
5 Clusters
10 T2B
15 V Push Ups with gymnastic paralletts
@ The end 500m active rest

BURNOUT

EMOM 12'

Odd: 15/20 box jumps
Even: 12/15 cal row

EMOM 12'
5 Push ups
10 Sit ups
10 Squat

21-06-2016

FITNESS

"Strength"

3 X 5-7 RM OHS

WOD#1

3 Rnds For Time
10 DL
15 V ups
20 jumps over the bar

WOD#2

3 Rnds For Time
Accumulate 2 minutes hanging from pull-up bar(Hollow Position),
immediately into...
5 1/2 Man Maker
10 Wall Ball 

BURNOUT

WOD#1

2 Rounds of
1' Plank
1' Weighted sit ups
1' Arch
1' Hollow
1' Swings
1' Squat hold
1' L-sit
1' Kb deadlift
1' Side plank
1' Hip extension hold
1' Side plank
1' Rest

WOD#2
Tabata berpees

18-06-2016

"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)

"Strength"
Every 1,5 min perform:
On incline Bench - Dumbell Row
4 X 7-10 RM (Slow Eccentric)
OHS
4 X 7-10 RM (Slow Eccentric)

17-06-2016

FITNESS

Practice the Following Skill:
kipping Handstand Push-Ups


WOD 4rnds For Time
-20 Handstand Push-Ups
- 20 v- UPS
*Every Time You Break Perform 10 DU


BURNOUT

Wod1

For time
10-9-8-7-6-5-4-3-2-1
Burpees ground to overhead
**30 du between each set

Wod2
Amrap16
250m overhead walk
30" squat hold
20 weighted sit ups
15 push ups
1' weighted plank

16-06-2016

BURNOUT

5x250m Run


1'rest Between sets

5x250m Row

1'rest t Between sets

E.M.O.M 14'

odd: 30'' swings+30''press

even: 30' hollow rocks+ 30'' arch rocks


FITNESS

Strength

6 Rnds
6-8 Barbell row (underhand grip) slow tempo and avoiding jerking
6-8 Front Squat RM (Slow Eccentric)
@ the END of each Rnd 1 min Rest

AMRAP 16
5 Snatch
70 m Sprint Run
1 min Rest

15-06-2016

FITNESS

WOD#1

6 Rnds For Time
12-14 RM Single Leg Deadlift with Kb (7+7)
Bench Press (ARM 45°Angle)
14,12,10,8,6,4
@ the END of each Rnd 1 min Rest


WOD#2

10,9-->3,2,1
OHS RX 60-55/35-25
T2B
Swings RX 24/16

BURNOUT

2 Rounds of

0-2 20/30 Burpees
2-4 30/40 Sit ups
4-6 350/450m Row
6-8 35/45 Squat