22-07-2016

FITNESS

WOD - TEAM OF 2

50 rounds of:
1BMU/ C2B/ Pullups
2 Squat Clean Thruster
3 Burpees

Cap 35' min
One partner completes one round,the other rests

BURNOUT

Buy in:1000m Row

5 Rounds of
20 Swings
20 Kb Squat
20 Kb Lunges

Fash out: 1000m Run

21-07-2016

FITNESS

"Strength"

Dumbell Press
10,8,6,4,3 RM (Slow Eccentric)
Nordic Hamstring
5,5,5,5,5 RM

In 5 min try to accumulate up to 2' handstand hold

WOD 3 rounds

10 Kb swings
10 burpees
10 Kb swings
10 burpees
10 Kb swings
50 DU 

BURNOUT

2 Rounds of


tabta row
tabata side jumps
tabata push-ups
tabata V-ups
tabata ski

Amrap 10'

50 DU
250m run
250m row

20-07-2016

FITNESS

WOD#1

Emom 14'
Even: 50 DU
Odd: 3 power clean, 3 front squat, 3 shoulder to overhead
(RX 60-80kg/ 35-55kg)

WOD#2

Amrap 14'
5 burpees
10 box jumps
15 situps
250 m run

BURNOUT

CORE STRENGTH

4 Rounds of

1' hollow
1' side plank
1' arch
1' side plank
1' L sit
1' rest

2 Rounds of

30" burpees - 30" rest
30" squat - 30" rest
30" ski erg - 30" rest
30" row - 30" rest

19-07-2016

FITNESS

EMOM 10
5 Dead Lift RM (Slow Eccentric)
8 Decline Dumbbell Bench Press RM (Slow Eccentric)

WOD AMRAP 16 (Team OF 2)
8 Chin Ups - Farmers Carry Hold
16 W. Lunges - Plank
8 Wall Ball - Hollow 

BURN OUT

4 ROUNDS OF

0-2 15 wallball - 15 burpees
2-4 250 m run


AMRAP 16'
250 row
40j.jacks
30mountain climbers
20 squat

18-07-2016

FITNESS

"Strength"

Barbell Box Step Up
5set x 6 reps + 6reps on each leg


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

BURNOUT

12 Rounds of

30'' on -30'' off Row/Ski/Bike

AMRAP 8'
20m Swings
20 Sit-ups
250m Run

AMRAP 12'
30 DU
20 Thrusters
15 Burpees

15-07-2016

FITNESS

Speed - Run Faster

8 x 65m @ 80%-90%

WOD 4 Rnds For time (Team OF 2)
8 cal Skierg - Plank
8 Chin Ups - Hollow
40 DU - Plank
8 Diamond Push Ups - Hollow
8 Box Jump -Plank

BURNOUT

Amrap 30'


16 walball
16 lunges
250m row
16 sit-ups
16 burpees
250m run

14-07-2016

FITNESS

"Strength"
Front Squat
10,8,6,4,3 RM (Slow Eccentric)
Dumbell Press
10,8,6,4,3 RM (Slow Eccentric)


EMOM 16
7 Burpees
10 T2B
7 Wall Ball 
10 swings


BURNOUT

4 Rounds of

0'-2'
Amrap:
10 cal row
20 sit-ups
30 squat

2'-4'
Amrap:
20 hollow rocks
20 sholder taps
20 arch rocks

4'-6'
Amrap:
20 mountain climbers
10 dumbell thrusters
5 dumbell puch press

6'-8'
rest

13-07-2016

FITNESS

"Strength"

Every 1,5 min perform:
Bench Press
10,8,6,4,3 (RM) (Slow Eccentric)
DeadLift
10,8,6,4,3 (RM) (Slow Eccentric)

WOD 21-15-9( Team of 2)
-Clean n Jerk Rx 45-70/25-35
- V Push Ups ( Paralletes)
-T2B


BURNOUT

Amrap 14'

10 cal row
15 walball
20 side jumps

Amrap 14'
250m Run
20 Ground to overhead
20 Chest passes

12-07-2016

FITNESS

5 Rnds

Nordic Hamstring
5-6 (Slow Eccentric)
Plank (with Weight) 45sec/30sec
@ the END of each Rnd 20 VUPS

WOD Team OF 2
4 Rnds For Time.
100 DU
60 Cal Row
60 Cal SKIERG
@ the end of each Rnd 10 Reverse Burpess together


BURNOUT

5 Rounds of

1' Sled
1' Plank
1' Farmers hold
1' Burpees
1' Rope climbs
1' Rest