20-05-2019

FITNESS

4*4 Front Squat @75% 2'' pause @the bottom

TEAM OF 2

FOR TIME
Heavy Grace

FOR TIME
500m Run (not together)
50 Pull Ups
50 HR push Ups
40 Chest To Bar
40 Handstand Push Ups
30 Bar Muscle Ups
500m Run (not together)


BURNOUT

 AMRAP 15
15 Swings
15 Weighted sit ups
15 Box jumps
250m run between sets

REST 2'

AMRAP 15
20 Lunges
20 Slam ball
20 hollow rocks holding slamball
20 goblet squat 

18-5-2019

FITNESS

3 Sets of
5 Back Squats @75-80%1RM
10 Chest Supported Rows

EMOM 12
- 12 Deadlift, 9 Hang Power Clean, 6 Jerk 50/30
- 15 Box jumps

rest 2'


EMOM 12
- 3 Heavy Bear complex
- 9 (Strict) Handstand Push Ups/ Pike Push Ups

bear complex:1 power clean
1 front squat
1 push press
1 back squat
1 back rack push press

MOBILITY

Hamstrings

Lower/upper back

18-05-2019

FITNESS

3 Sets of
5 Back Squats @75-80%1RM
10 Chest Supported Rows

EMOM 12
- 12 Deadlift, 9 Hang Power Clean, 6 Jerk 50/30
- 15 Box jumps

rest 2'

EMOM 12
- 3 Heavy Bear Walk
- 9 (Strict) Handstand Push Ups/ Pike Push Ups

MOBILITY

Hamstrings

Lower/upper back

17-05-2019


FITNESS

Warm Up: Scapular Pull Ups, Dumbbell Biceps Curl

Skill : Pegboard Ascent, Scaled Pegboard Pull Ups

AMRAP 11
2 Peagboard Ascents, 8 Scaled Pegboard Pull Ups
16 Pistols
250m Run

Rest 2'

AMRAP 11
250/200m Row
24 Sit Ups
16 Burpees Over Row

BURNOUT

EVERY 2MIN FOR 30MIN
- 250/200m run

- 60m heavy sled

- 16/12 cal bike

- 40m walking lunges

- 15 V-Ups, 15 sit-ups, 15 hollow rocks
 

GYMNASTICS SKILLS

30min ring mu (progression)
30min gymnastics strength
*MINIMUM REQUIREMENTS
A. 5 strict ring pull ups
5 strict dips
B. *without shoulder injuries *good shoulders mobility. 




 

16-05-2019


FITNESS

FOR QUALITY (NOT FOR TIME)
60 V Ups
100 Hollow Rocks
80 Russian Twists Heavy

skill: double hang kettlebell clean

TEAM OF 2

AMRAP 24
50 DU
50/40 Cal Bike
50 Toes To Bar
50 Power Snatch 50/30
50 Double Hang Kettlebell Clean

BURNOUT

TEAM OF 2


AMRAP 4
max reps Burpees

AMRAP 4
max reps weighted sit ups

AMRAP 4
max Cal Row

AMRAP 4
max Cal ski

AMRAP 4
max reps Kb Swings

AMRAP 4
max meters Run Together

Rest 1 between sets

15-05-2019

FITNESS

3 Rounds Of
8 Strict Toes To Bar
15-20'' L Sit
25'' Star Plank

10 Rounds
* 5 Strict Chest To Bar/ Pull Ups
* 10 Dumbbell movements
1. Dumbbell Push Press
2. Dumbbell Burpees
3. Dumbbell Power Clean
4. Dumbbell Bench Press
5. Dumbbell Lunge
6. Dumbbell Front Squat
7. Dumbbell Snatch
8. Dumbbell Deadlift
9. Dumbbell Thruster
10. Dumbbell Bent Over Row
* 15 V ups


BURNOUT

EMOM 10
-40''hollow
-40''weighted squat hold
-40''plank
-40''side plank(right)
-40''side plank(left)

REST 2

EMOM 20
-15/12 cal row
-15 wall balls
- 50 DU
-12 reverse burpees weighted
-12/9 cal ski

14-5-2019

FITNEES

3 Sets Of
12 Ring Push Ups
16 Dumbbell Row From Plank Position

Skill: 7-10' Handstand Walk

AMRAP 9
2,4,6,8....
Burpee Box Jumps Over
Toes To Bar/ Toes To Ring

Rest 2

AMRAP 9
10 Ring Dips
10m Handstand Walk/ 4 Wallwalk
10 Box Jumps
 

BURNOUT

TEAM OF 2

FOR TIME
100/70 cal bike
80 lunges
60 sit ups
40 push ups
10*10m bear walk
40 v-sit ups
60 burpees
80 Squat chest passes
100/70 cal air runner

13-5-2019

FITNESS

3 Sets Of
6 Back Squats @75%1RM

TEAM OF 2

FOR TIME
100/80 Cal Air Bike

then

FOR TIME
50 Power Clean 70/45
50 Front Squats
500m Run Together

then

FOR TIME
50 Push Press
100 Swings 32/20
200 DU

BURNOUT

2 ROUNDS


4 AMRAP
400/300m row
50 du/100 jump rope
15 goblet squat

4 AMRAP
250m run
15 box jumps
12 burpees to target

4 AMRAP
300/200m ski
20 swings
20 hollow rocks

REST 1 MIN BETWEEN
 

11-05-2019

FITNESS

3 Sets of
8 bench press
8 superslow bend over row

EMOM 24
- 10 Hang Power Clean And Jerk 50/30
- 150m Air Runner
- 18 Wallball
- 30m Heavy Sled
- 10/8 Cal Air Bike
- Rest

MOBILITY

thoracic

groins

10-05-2019

FITNESS

core strength

3 Sets of
4*10m double Kettlebell overhead walk
12 Turkish gets ups

FOR TIME
50-40-30-20-10
DU
25-20-15-10-5
Toes To Bar/ Toes To Ring

then
10 Rounds
Strict Cindy

BURNOUT

EMOM 10'

odd:12 burpees
even:12/10 cal runner

REST 1'

EMOM 10'
odd:12/10 cal row
even:12 push ups,12 wallballs

REST 1'

EMOM 10'
odd:40m sled
even:20 swings

GYMNASTICS SKILLS

30min bar mu (progression)

30min gymnastics wod
*MINIMUM REQUIREMENDS
A. 5 strict pull ups
7 strict dips
B. *good shoulder mobility