25-08-2016

FITNESS

STRENGTH

3 sets of
10-12 Dead Lift (Slow eccentric)
10-12 Bench Press (Slow eccentric)


WOD
AMRAP 15MIN
10 Wall Ball
5 C2B
10 Push Ups
10 Swings

24-08-2016

FITNESS

WARM-UP

wrist -Preparation

SKILL work on your progression for 10 min
wall Walk- Hand Stand

WOD (team of 2) ( capacity 8 person on each station)
3 Rnds
70 cal ROW @ 70%
50Cal Skierg@ 70%
7Km Bike@ 70%





 

23-08-2016

FITNESS


Warm Up Mobility +

1Rnd Cindy
45 sec Plank Hold
45 sec Left Plank Hold
45 sec Right Plank Hold
2 Rnds Cindy
45 sec Plank Hold
45 sec Left Plank Hold
45 sec Right Plank Hold
3 Rnds Cindy

"Annie"

50-40-30-20-10 rep of:
Double-unders
Sit-ups

cool down 5 min Jogging @ the Turf ( downstairs)

 

22-08-2016

FITNESS

STRENGTH 3 sets of 

4-7 Chin Ups (Slow eccentric)

10-12 Back Squat (Slow eccentric)


WOD 4 Rnds For time:

8 Push Ups 

10 Swings (16-20kg/12-16kg) 

12 Sit Ups

1 Rnd Run     

10-8-2016

FITNESS 

WOD#1
In teams of 2
100 Thrusters 40/30
80 Burpee Box Jumps
60 Bar Muscle Ups
2k Run

*Divide reps/distances
as you choose

09-08-2016

FITNESS

WOD#1

For time:
2 Rounds
50 Swings
25 C2B
25 HSPU
50 Pistols

TIME CAP 8Min
Hold a KB at chest level
If it falls bellow your chest
stop and perform 3 Burpees.

08-08-2016

"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)

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

@ the END
250m Heavy Farmers Carry 

06-08-2016

WOD#1
EMOM 28min
40 Double Unders
18/15 Cal Row
50 m Sprint
18/15 Cal Skierg

05-08-2016

FITNESS

WOD#1

For time:
50-25-12
Wall Ball
T2B

WOD#2

For time
50 HSPU (progression dumbbell press)

BURNOUT

WOD#1

4 Rounds of
20 Ground to overhead
20 Step-ups
20 Weighted sit-ups
250m Overhead walk
20 Cal row

04-08-2016

FITNESS

Work to a Heavy

Power Snatch

WOD 46 Rnds (Team of 2)
1 SNATCH
2 OHS
3 Burpees


BURNOUT



3 Rounds of
2' Sled
2' Rope climbs
2' Farmers carry hold
2' Side Jumps
1' Rest