03-08-2016

FITNESS

WOD#1

For time:

30 V Pushups
20 Mix Grip Pull Ups
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups

30 V Pushups
20 Pull Ups
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups

30 V Pushups
20 Chin Ups
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups

30 V Pushups
20 T2B
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups 


BURNOUT

WOD 1


50-40-30-20-10
Sit-ups
DU

50-40-30-20-10
Hollow Rocks
Arch rocks

50-40-30-20-10
lunges
Side jumps

02-08-2016

FITNESS

"Strength"
Overhead Squat
7-5-3 RM (Slow Eccentric)

WOD
In teams of 2
50 Overhead Squat
500 Double Unders
50 Overhead Squat

BURNOUT

0-3 min
250m Run

AMRAP Squat
3-6 min
250m Row

AMRAP Burpees
6-9 min
250m Ski

AMRAP Push-ups

01-08-2016

FITNESS 

"Strength"

Every 1,5 min perform:

-Back Squat 7-10 RM (Slow Eccentric)
-Horrizontal or Elevated Ring Row
7-10 RM (Slow Eccentric)

Warm UP for WOD
swings, Squat , Lunges , Push Ups

WOD AMRAP 15
5 Clusters RX40-50kgr/25-35
10 T2B
15 Swings



@ the End 1km Run - Active Rest



BURNOUT

wod1

30 20 10
cal row
wallball
du
wod 2
3 rounds of
1 min plank
1 arch
1 hollow
1 Lsit

30-07-2016

FITNESS

WOD#1

5 Rnds For Time
5 HSPU
10 Chest 2 Bar
15 HR Push Ups
20 cal Row
25 Air Squat
 

29-07-2016

FITNESS

"Strength"

Front Squat ( 1,5 Time break)
5 5 5 4 4 4
Nordic Hamstring (Slow Eccentric) (1 Time break)
5-6, 5-6, 5-6, 5-6,

WOD#2 AMRAP 9'
5 Clusters
10 T2b
 

BURNOUT

AMRAP 14'

20 Dumbell thrusters
250m Dumbell run

AMRAP 14'

250m Ski/750m Bike
250m Row
25 Hollow rocks 

28-07-2016

FITNESS

 "Strength"
OHS (1,5 Time break)
5,5,5 RM (very Slow Eccentric)


WOD TEAM OF 2
30Rnds for time og
2 Snatch
2OHS
3 Burpees
Cap 27' min
One partner completes one round,the other rests

BURNOUT

4 Rounds of


250m run
40 squat
30 cal row
20 pushups

For time

10'' l-sit
10 burpess
10'' l-sit
9 burpess
10'' l-sit
1 burpess

 

27-07-2016

FITNESS



6 Rnds For Time
20Cal Row/Skierg
30 Double Unders
40 Sit-ups

TABATA
Hollow
Right Side Plank on Bench
Left Side Plank on Bench
 

BURNOUT

6 Rounds


1 wallball
1 burpees
1' swings
1' v-ups
1' rest

26-07-2016

"Strength"
DeadLift
5,5,5,5,5 (RM) (Slow Eccentric)


WOD 6 Rnds for time
10 Alternate Pistols
15 Ring Push Ups
30 DU

BURNOUT


Buy in

1000m row
150 d.u

AMRAP 20
10 Box jumps
10 burpees
20 j.j
30 mountain climbers
40 squat
250 run

cash out 2000m row

25-07-2016

FITNESS

"Strength"

Back Squat
5,5,5,5,5 RM (Slow Eccentric)
Chin Ups
6,6,6,6,6 (very Slow Eccentric)

WOD 21-15-9
Dumbell Thrusters Rx 27,5-22,5/12,5-10
T2B
@ THE END 1K Run

BURNOUT

WOD#1

AMRAP 8'
Row for cal, every 1' perform
3 Burpees

WOD#2
AMRAP 8'
10'' L-sit
20'' Hollow rocks
30'' Plank

WOD#3
AMRAP 8'
250m Weighted run
20 Weighted sit ups
20 Swings