14-12-2017

FITNESS

Team of 2


Skill: Power Snatch

WOD
For Time
2 Rounds of
40 Overhead Squat 50/30
40 Burpee Box Jumps
40 Power Snatch
40 Hand Release Push ups
40 DU Each/80 SJR Each
250m Run Together

BURNOUT

EMOMx30min

1) Medball Sit ups Throw to the Wall
2) Slamball Ground to Overhead
3) Shoulder Taps with Legs on Ball
4) Burpees Over the Ball
5) Rest

40sec On
20sec Off

13-12-2017

FITNESS

Strength

Find a Heavy Complex
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Jerk
Then
For Time
50 TTB/ Leg Raises

WOD
''Double Grace and Burpees''
60 Clean and Jerk 60/40
* Every min STOP and Do 5 Burpees

* DO NOT CHEAT YOUR REPS
WE ALWAYS WATCHING YOU !!!

BURNOUT

Running The Clock

0min - 8min
10/7 Cal Skierg
10 SDHP
10 Sit ups
8min - 9min
Rest
9min - 17min
200m Row/150m Row
10 Box Jumps
10 Wall Balls
17min - 18min
Rest
18min - 20min
Plank
20min - 22min
Hollow Hold to Arch Hold
22min - 23min
Rest
23min - 26min
Max Reps Burpees

MOBILITY

Front Squat

Ankle
Hips
Thoracic
Shoulders

12-11-2017

FITNESS 

Strength

4x30sec Half Banded Squat Hold
4x30sec Hollow Hold
4x30sec KB/DB Front Rack Hold
4x30sec Push up Position Hold on Rings (Weighted)

Skill: Ring Push ups

WOD
For Time
500m/400m Row
30 Ring Push ups/ Hand Release Push ups
30 Wall Balls 12kg/9kg
30 Box Jumps 60cm/50cm
30 KB Swings 32/24
30 Sit ups
30 HSPU/ 6 Wall Walk
500m/400m Skierg

BURNOUT

Team of 2


Amrap 14min
30/20 Cal Air Runner
30 Air Squats
20 Push ups

Rest 2min

Amrap 14min
40 DU/80 SJR
20 Sit ups
10 Burpees
60m Sled Push

11-12-2017

FITNESS

Strength Endurance!!

EMOMx10min
ODD: 8 - 12reps Back Squats 80/50
EVEN: 10 - 15reps DB Push Press 20/12,5

Rest 2min

EMOMx10min
ODD: 10 - 15reps Deadift 110/75
EVEN: 10 - 15reps TTB

Rest 2min

EMOMx6min
10 - 15reps Burpees Touch The Pull Up Bar

BURNOUT

Amrap 8min

15/12 Cal Row
10 Slamballs
10 Medball Sit ups

Rest 2min

Amrap 8min
12/9 Cal Skierg
15 KB Swings
10 KB Lunges

Rest 2min

Amrap 8min
30 DU/60 SJR
10 Push ups
10 Sit ups

09-12-2017

FITNESS

EMOMx9min

1) 30sec Hang Position Hold
2) 30sec Push ups Position Hold
3) 30sec Squat Hold

Skill: Kipping Pull ups

BenchMark WOD
''Cindy''
Amrap 20min
5 Pull ups
10 Push ups
15 Air Squats

Tabata 8 sets
Hollow Rocks
 

MOBILITY

Wrist

Shoulders
Thoracic
Lower Back

08-12-2017

FITNESS

'Kelly''

5 Rounds of
400m Run
30 Box Jumps
30 Wall Balls

BURNOUT

Running The Clock

0min - 7min
5 Box Jumps
5 Burpees
5 Sit ups
7min - 8min
Rest
8min - 15min
30 DU/60 SJR
10 Air Squats
5 Push ups
15min - 16min
Rest
16min - 23min
250m Run
10 Lunges
20 Mountain Climbers
5 Down Ups
23min - 24min
Rest
24min - 27min
1min Plank
1min Hollow Hold
1min Arch Hold

07-12-2017

FITNESS 

Team of 2


Skill: Toes To Bar

WOD
Amrap 26min
50 Cal Row
50 ΤΤΒ/Leg Raises
50 Hand Release Push ups
50 Pull ups
50 KB Swings 32-24/24-16
50 DU/100 SJR

BURNOUT

EMOMx30min

1) Cal Air Runner
2) Sled Push
3) Wall Balls
4) DU/SJR
5) Sit ups
6) Rest

40sec On
20sec Off

06-12-2017

FITNESS

Strength

Find a Heavy Complex
1 Power Clean + 1 Front Squat+ 1 Thruster

WOD
For Time
''Diane''
21 - 15 - 9
Deadlift 100/70
HSPU/Hand Release Push ups

BURNOUT

Running The Clock

0min - 7min
6 Push ups
9 KB Thrusters
12 KB Swings
7min - 8min
Rest
8min - 15min
9/6 Cal Skierg
30 Mountain Climbers
10 Jumping Squats
15min - 16min
Rest
16min - 23min
12/9 Cal Row
10 Slamballs
10 Medball Sit ups
23min - 24min
Rest
24min - 26min
1min Side Plank R
1min Side Plank L

MOBILITY

Smash

Quads
Hamstrings
Calves 

05-12-2017

FITNESS

Stregth

4x6 Strict Chin Ups
4x30sec Hollow Hold
4x1min Wall Sit
4x30sec HS Hold

Skill: Bar Muscle Up

WOD
3 Rounds of
8 Burpee to BMU/C2B/Pull up
10 Box Jumps
10 Sit ups
40 DU/ 80 SJR

BURNOUT

Team of 2

Amrap 13min
30/20 Cal Air Runner
20 Sit ups
20 Burpees Over the Abmat

Rest 2min

Amrap 13min
60m Sled Push
60m Sled Pull
40 DU/80 SJR

04-12-2017

FITNESS

Strength

Find your Max 3RM Thruster

WOD
AMRAP 10min
Partner A:
Amrap
8 Power Clean 60/40
14 Pull ups
Partner B: 250m Run
Then Switch

Rest 2min

AMRAP 10min
Partner A:
Amrap
15 KB Swings 24/16
25 Push ups
Partner B: 250m Run
Then Switch

BURNOUT

3 Rounds of

Amrap 5min
7 Push ups
7 Air Squats
7 Sit ups

Rest 1min B2N Rounds

Next Rounds Increase Each Movement
By 2 or 3 Reps or More
For Example
Rnd 2 = 9 or 10 Reps Each Exercise
Rnd 3= 11 or 12 Reps Each Exercise

3 Rounds of
1min Max Cal Row
1min Rest
1min Max Cal Skierg
1min Rest