19-05-2018

FITNESS

Angry Saturday Vol.2

EMOM x 30min
1) 14/10 Cal Assault Bike
2) 12 TTB/Leg Raises
3) 12 Thrusters 45/30
4) 40 DU/80 SJR
5) 30m Sled Push 40kg/20kg
6) Rest

MOBILITY

Smash

Quads
Hamstrings
Stretching 

18-05-2018

FITNESS

Skill: Death Burpees Circles

3 Rounds of
Amrap 2min
Max Reps Death Burpees Circles

Rest 1min

Amrap 2min
Max Reps KB Swings 24/16

Rest 1min

Amrap 2min
Max Reps HSPU

Rest 1min

Amrap 2min
Max Reps Wall Balls

Rest 1min

BURNOUT

For Time

50-40-30-20-10
DU/SJRx2
Sit ups
Then,
500m Run
Then,
5 Rounds of
15 Wall Balls
15 Push Ups
Then,
500m Run
Then,
50 Burpees

17-05-2018

FITNESS

Team of 2


For Time
50 - 40 - 30 - 20 - 10
Cal Row
Burpees Box Jumps Over
One Arm DB Hang Clean and Jerk 25/15
Sit ups
Cal Skierg


BURNOUT

Team of 2


For Time
1km Air Runner
1km Assault Bike
80 Slamballs
240m Sled Push
80 Sit ups
1km Assault Bike
1km Air Runner

16-05-2018

FITNESS

Strength

3 Rounds of
20 Back Rack Lunges 10 R/10 L
12 DB Strict Press

WOD
''Bar - Amanda''
For Time
9 - 7 - 5
Bar Muscle ups/C2B/Pull ups
Squat Snatch 60/40

BURNOUT

Amrap 30min

10 Air Squats+10 Jumping Squats+10 Burpees
20 Sit ups
20 Shoulder Taps+ 20 Mountaing Climbers+10 Push ups
14/10 Cal Row
250m Run

MOBILITY

Mobility

Shoulders
Scapular
Thoracic
Traps

15-05-2018

FITNESS

Skill: HS Hold/HSPU


EMOMx 12min
ODD: 10m HS Walk/ 30sec HS Hold
EVEN: 60 DU/120 SJR

WOD
Amrap 16min
10 HSPU/RX Deficit HSPU
15 Wall Balls 12/9
20 Box Jumps 60cm/50cm

BURNOUT

Team of 2


For Time
100 Cal Air Runner
100 Air Squats
100 Push ups
100 Sit ups
100 Cal Assault Bike
100 Burpees

14-05-2018

FITNESS

Strength

Find a Heavy Squat Clean Thruster
(Cluster) in 12 Minutes

Rest 3min

WOD
Team of 3
Amrap 20min
30 Deadlift 60/40
30 Pull ups
30 Clusters
30 Burpees

*Two Athletes Perform The Movements
The Other Athlete Run 250m Then Swicth
With One of Others Athletes and
Continue the Repetitions

BURNOUT

Every 2min For 30min

1) 350m/250m Row
2) 24/20 Cal Skierg
3) 10 KB Swings+15 KB Thrusters
4) 250m Run
5) 20 Burpee Box Jumps Over

12-05-2018

FITNESS 

'Angry Saturday''


Skill: One Arm DB Hang Squat Clean

WOD
For Time
1500m/1000m Row
750m Run
80 DU/160 SJR
60 Box Jumps 70cm/60cm
50 TTB/Leg Raises
40 One Arm DB Hang Squat Clean 30/20
30 One Arm DB Shoulder to Overhead
20 Ring Muslce ups

MOBILITY

Front Squat

Wrist
Elbows
Shoulders
Thoracic

11-05-2018

FITNESS

Strength Gymnastics

For Time
45 Pull ups
30 Strict HSPU

WOD
For Time
45-30-15
Wall Balls
Ring Dips
Cal Row

BURNOUT

For Time

25-20-15-10-5
Cal Air Runner
Cal Assault Bike
Sit ups
Push ups

10-05-2018

FITNESS

Team of 2


WOD#1
In Only 10 Minutes Find a Heavy Snatch

Rest 2min and Prepare

WOD#2
As Many Reps As Possible in 10min
30 Snatches 40/30
30 Snatches 50/35
30 Snatches 60/40
Max Reps In The Remaning Time Snatches 70/45

Rest 2min and Prepare

WOD#3
Amrap 6min
Max Reps Facing Burpees Box Jumps Over
 

BURNOUT

Team of 2


Amrap 30min
100/80 Cal Row
100/80 Cal Skierg
1000m Run Together
The Remaining Time
Max Reps Burpees

09-05-2018

FITNESS

Strength

Front Squat With Pause 2sec at the bottom
5x3 Front Squat 75%

WOD
''Satan Whiskers''
For Time
3 Rounds of
10 C2B/Pull ups
10 Front Squats 75/47,5
10 Burpees

BURNOUT

Amrap 30min

250m Run With Medball
20 Slamballs
20 Medball Sit ups
20 Push ups
20 Lunges
20 DU/40 SJR

MOBILITY

Smash Lacrosse Ball

Hips
Glutes
Thoracic
Shoulders
Stability
Scapular
Shoulders