22-06-2017

FITNESS

Team of 2


1000m Run Together
100 Wall Balls
100 KB Swings RX(32kg/24kg)
100 HR Push ups
100 Sit Ups
100 Burpees

BURNOUT

Amrap 15min

15/12 Cal Assault Bike
10 Hollow Rocks
5 Burpees

Rest 2 min

Amrap 15min
250m Run
10 SDHP
5 Push ups

21-06-2017

FITNESS

Strength

Front Squat
2x5 70% of 1RM
2x5 75%
2x5 80%

Skill: Hang Power Clean

WOD
3 Rounds of
10 C2B/Pull ups
15 Hang Power Clean 60/40
15/12 Cal Assault Bike
50 DU/150 SJR

BURNOUT

Amrap 15min

250m Run
20 Swings
20 Sit ups

Rest 2min

Amrap 15min
300m/200m Row
20 Squats
10 Burpees

MOBILITY

Hips

Ankle
Streching
Legs

20-06-2017

FITNESS

Strengh

4x5 Strict C2B/Pull ups (Weighted)
4x5 Strict (Deficit) HSPU/ 3 Wall Walk
4x12 V - Ups
*With 2sec Pause at the Hollow Position


WOD
For Time
45 - 30 - 15/Women(40-25-10)
Cal Row
30 - 20 - 10
Box Jumps (60cm/50cm)
20 - 15 - 10
HSPU/ Rx Strict HSPU

BURNOUT

Team of 2


Amrap 30min
20/16 Cal Skierg
20 Lunges
20 Sit ups
20 GTOH
20 Burpees Jump to Plate

19-06-2017

FITNESS

Strength

Back Squat
2x5 70% of 1RM Back Squat
2x5 75%
2x5 80%

WOD
Team of 2
Amrap 16min
250m Run Together
12 Squat Clean RX(60kg/40kg)
16 TTB/Leg Raises
18 Burpees  

BURNOUT

3 Sets of

300m/200m Row
Rest 30sec B2N Sets

Amrap 16min
30 DU/90 SJR
20 Wall Balls
10 Push ups

Tabata 8 sets 20on 10off
Burpees



 

17-06-2017

FITNESS

Skill: DB Snatch

WOD
Amrap 14 min
20 DB Snatch (20/12,5)
18 OH DB Lunges (10/10)
16 Sit ups

Rest 2min

Amrap 14 min
15/12 Cal Assault Bike
12 Burpees
9 Pull ups

16-06-2017

FITNESS

Skill: Ring Muscle ups

WOD
For Time
21 - 15 - 9 - 15 - 21
DB Thrusters RX(20kg/12,5kg)
9 - 6 - 3 - 6 - 9
Ring Muscle ups
90 - 60 - 30 - 60 - 90
DU

Tabata 8 sets
Hollow Hold
Arch Hold

BURNOUT

10 Minutes Running Drills

Amrap 20min
Team of 2
60m Sled Push
20 Swings
20 Push ups
20 Air Squats
20 Sit ups
 

15-06-2017

FITNESS

Team of 2


WOD
Amrap 35min
250m Run Together
50 Cal Row
50 HSPU/ DB Press
50 Box Jumps
50 KB Swings Rx(24kg/16kg)
50 TTB/Leg Raises
50 Burpees



BURNOUT

Tabata 8 sets

Cal Assault Bike

Tabata 8 sets
Burpees

Amrap 15min
10 KB Thrusters
15 KB Swings
30 Mountain Climbers
40sec Hollow Hold

Tabata 8 sets
Side Plank
 

14-06-2017

FITNESS

Strength

Back Squat
4x4 80% of 1RM
4x10 DB Seated Press

Skill: Power Snatch

WOD
For Time
21 - 15 - 9
Power Snatch Rx( 50/35)
Cal Assault Bike

BURNOUT

Tabata 8 sets

Cal Row

Amrap 20min
250m Run
10 GTOH
10 Weighted Sit ups
10 Weighted Lunges

Tabata 8 sets
Rope Jumps

MOBILITY

Smash
Quads
Shoulders
Front Rack

13-06-2017

FITNESS

Strength

4x5 Strict C2B/Pull ups RX(Weighted)
4x5 Strict Hspu/ 4x3 Wall Walk
4x40sec Wall Sit
4x15 V-ups
* With 2sec Pause at the Hollow Position

Skill: Kipping Pull ups

WOD
Amrap 15min
10 Pull ups
15 Wall Balls
30 DU/90 SJR

BURNOUT

Team of 2


Amrap 30min
30 Calories Assault Bike
30 Push ups
30 Air Squats
30 Sit ups
30 Burpees

12-06-2017

FITNESS 

PR Monday

The Other Crossfit Total

1RM Clean
1RM Overhead Squat
1RM Bench Press

3 Rounds of
250m Run
15 Sit ups

BURNOUT

2 rounds of


AMRAP 4'
2 Burpees
15m Run

Rest 1'

AMRAP 4'
20'' Plank
20 DU

Rest 1'

AMRAP 4'
12 Swings
12 Squat jumps