01-10-2016

WOD 

For time


50 Dumbell Thrusters
20 Situps
50 Jumping Pull Ups
20 Situps
50 Clean

and then 4 Rnds of

1 Way (60m) Push Sled Sprint
20 Du

MOBILITY

25' hip

20' ankle

30-09-2016

FITNESS

STRENGTH

4 x 8 RM OHS

WOD AMRAP 7 (Team of 2)
10 Snatch
30 Diamond Push Ups

WOD AMRAP 7 (Team of 2)
7 DeadLift - Hollow
25 DU - Plank

WOD AMRAP 5 (Team OF 2)
8 Chin Ups - Heavy Farmers Carry Hold
16 W. Lunges - Plank

BURNOUT

E.M.O.M 14'

odd : 200/ 150m Row
even: 20 Jumps over row

E.M.O.M 14'

odd : 170/130 Ski
even: 15 Wall Ball 

29-09-2016

FITNESS

(CAP36 Athletes)


SKILL
Battle Ropes

TABATA 1 (18 Athletes)
Jump Squat
Battle ropes
ROW

TABATA 2 (18 Athletes)
Skierg
DU
Bike



BURNOUT

With a running clock


2 Rounds Of
0'-5'
250m Run
20 swings
1' plank
20 squat

5'-10'
250m Run
1' hollow
1' arch
3' rest


 

28-9-2016

FITNESS

STRENGTH
4x Slow eccentric
8 dumbell lunges each leg
10 ring rows (foot elevated slow eccentric)

WOD 5 rounds of

21 Wallball
15 Kcal Row
9 T2B

after wod..

1 km run active rest

BURNOUT

AMRAP 15'

16 side jumps (40cm)
250m run
16 burpees
16 sit-ups

AMRAP 15'
team of 2'

1st :60m sled
2nd rest

MOBILITY

25'  Thoracic spine

25' Low back 

27-09-2016

FITNESS

STRENGTH
4 set x (Slow eccentric)
10 RM Deadift
10 RM Single arm dumbbell shoulder press (5 left side + 5 right side)

Skill: dumbell push jerk

WOD

6 rounds for time

12 dumbell push jerk
12 reverse burpee box jump
250m run

BURNOUT

AMRAP 15'

200m Ski
15 Burpees
200m Row
15 Hollow Rocks

AMRAP 15'

10 Bosu squat
15 Bosu chest passes
30 Du
250m Run 

26-9-2016

FITNESS

 STRENGTH
4x (Slow eccentric)
10 Front Squat
4+4 Mix grip pull ups


TEAM WOD - AMRAP (cap 15')

In teams of 2
one partner performs
3 Clusters
3 Burpees over the bar

In the meantime the other partner performs
10 abmat situps 

BURNOUT

4 Rounds Of


Hold a plank for 2'
Every 10sec perform a push-up

Amrap 5'
40 mountain mclimbers
30 sit ups weighted
20 leg raises

24-09-2016

WOD For Time
21-15-9
Back Squats
Swings

1 Min Rest then

21-15-9
OH Squats
T2B

1 Min Rest then

21-15-9

Push Press
Ring Dips

23-09-2016


 

FITNESS

Mobility
Ankle + Hip

SKILL
C2B + Pistols + Reverse Burbees

WOD AMRAP20
(every 5min 20DU)
5+5 Pistols
10 Reverse Burbees
10 Chest to Bar

BURNOUT
 

AMRAP 15'

250m Row
25 Lunges
20 Squat

AMRAP 15'

200m Ski
25 Swings
20 Sit-ups

22-09-2016

FITNESS

Strength 3x (Slow eccentric)

10 RM dumbell Press
8 RM Reverse-Grip Barbell Bent-Over Row

WOD
1 heavy Shuttle farmers Carry
20 Wall Ball
20 Swings
1 heavy Shuttle farmers Carry
15 Wall Ball
15 Swings
1 heavy Shuttle farmers Carry
10 Wall Ball
10 Swings


BURNOUT

6 Rounds Of

1' Rope Climbs
1' Ski For Cal
1' Box Jumps
1' Row For Cal
1' Rest

21-09-2016

 FITNESS

WOD (Team of 6) 

For Time:
3 Rnds of:
-18 Sprint Push Sled (3 each member)
- 450 DU (75 each member)
then
25 V-UPS
50 Sit Ups

BURNOUT 

amrap 20

40step ups

30 du 

20 cal row

10 push ups

250m run with medball

WOD 2

10' core strength


MOBILITY

warm up : 15' roller

hip:20 '

ankle: 15' 

coldown: 5'