19-03-2018

FITNESS

Strength

Find a Heavy Back Squat
in 14 minutes

WOD
Team of 2
Amrap 5min
Max Reps Clusters 70-50/45-35

Rest 1min

Amrap 5min
Max Reps TTB/Leg Raises

Rest 1min

Amrap 5min
Max Reps KB Swings 32-24/24-16

BURNOUT

Every 3min for 36min

1) 500m Run
2) 15/12 Cal Row + 15/12 Cal Skierg
3) 20 KB Swings + 15 Goblet Squat
4) 60 DU/120 SJR + 15 Burpees

17-03-2018

FITNESS

Hero WOD

''Loredo''
6 Rounds of
24 Air Squats
24 Push ups
24 Walking Lunges Steps
400m Run

MOBILITY

Smash Lacrosse Ball

Shoulders
Thoracic
Mobilty
Overhead Squat
Stability
Scapular

16-03-2018

FITNESS

Open 18.4
Diane
21-15-9 reps of:
Deadlifts, 225 / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 / 205 lb.
50-ft. handstand walk after each set

BURNOUT

Surprise!!!

15-03-2018

FITNESS

Skill: Hang Power Clean

Team of 2


Hero WOD
''DT''
Double Rounds and Reps!!!

10 Rounds of
24 Deadlift 70/45
18 Hang Power Clean 70/45
12 Shoulder to Overhead 70/45

Tabata
Hollow Hold

BURNOUT

Team of 2


For Time
1000m Row
250m Run Together With Medball
50 Wall Balls
50 Push ups
1000m Skierg
250m Run Together With Medball
50 Partner Medball Sit ups
50 Box Jumps

14-03-2018

FITNESS

Strength

Front Squat
2x3 85%
2x4 80%
2x5 75%
1x10 65%

WOD
''No Fran No''
3 Rounds of
Amrap 3min
9 - 7 - 5
Thrusters 42,5/30
Pull ups

Rest 2min B2n RoundsĀ 

BURNOUT

Amrap 35min

250m Run
300m/200m Row
300m/200m Skierg
25 DU/50 SJR
20 Sit ups
10 Burpees

MOBILITY

Smash

Quads
Hamstrings
Stretching

13-03-2018

FITNESS

Strength

3x6 Strict Pull ups
3x6 Strict Ring Dips
3x30sec Hollow Hold
3x30sec Arch Hold
3x30sec HS Hold

WOD
EMOM x 20min
1) 5 Ring Muscle ups/Ring Pull ups
2) 15/12 Cal Row
3) 15 Box Jumps
4) 18 KB Swings 24/16
5) 40 DU/80 SJR

BURNOUT

Team of 2

Amrap 10min
200m Run
20 Push ups
20 Air Squats

Rest 1min

Amrap 10min
60m Sled Push
60m Sled Pull
60m Broad Jumps
30 Sit ups

Rest 1min

Amrap 10min
20 Tuck Jumps
20sec Plank Together
40 Mountain Climbers
60 DU/120 SJR

12-03-2018

FITNESS

Strength

Back Squat
2x3 85%
2x4 80%
2x5 75%
1x10 65%

WOD
Team of 2
Amrap 16min
20 DB Shoulder to Overhead 25/17,5
20 TTB/Leg Raises
20 DB OH Lunges
20 Push ups
20 DB Thrusters
20 Burpees

BURNOUT

Every 2min For 30min

1) 250m/200m Row+50 DU/100 SJR
2) 250m/200m Skierg+15 KB Swings
3) 15 Wall Balls+15 Burpees
4) 2 Rnds of 12 Sit ups+12 Lunges+12 Push ups
5) 250m Run

10-03-2018

FITNESS

Hero Wod

''Whitten''
5 Rounds of
22 KB Swings 32/24
22 Box Jumps
400m Run
22 Burpees
22 Wall Balls

MOBILITY

Smash Lacrosse Ball

Shoulders
Brachii
Wrists
Mobility
Front Squat

09-03-2018

FITNESS

OPEN 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

BURNOUT

Team of 2

For Time
100 Cal Air Runner
100 Burpees Over The Partner
100 Sit ups
100 Push ups
100 Air Squats

08-03-2018

FITNESS

Team of 3


Hero Wod
''Team Murph''
For Time
2400m Run on Air Runner
150 Pull ups
300 Push ups
450 Air Squats
2400m Run on Air Runner

*RX Use a VestĀ 

BURNOUT

Tabata 8 sets

Cal Skierg

Tabata 8 sets
Burpees

Amrap 20min
8 Ground To Overhead
12 OH Lunges
16 Weigthed Sit ups
250m Run With Plate