10-05-2016

FITNESS


Skill
Practice the Following
Pistols
HSP

WOD 5 Rnds For Time
10 Alternate Pistols (5+5)
5 Ring Dips
20 One leg Alternate side Box Jump on small Box
5 HSP


BURNOUT

Amrap 8'
10 Burpees
10 Ground To Ovearhead
250m Run

Amrap 8'
30 Jumping Jacks
30 Arch To Hollow
250m Run

Amrap 8'
15 Sit-Ups
15 Squat 


 

09-05-2016

FITNESS

WOD#1

EMOM 10

Front Squat (even)

6-8 (RM) (Slow Eccentric)
Pull Ups Mix Grip (odd)
8 (RM) (4+4) (Slow Eccentric)


WOD#2

For Time 21-15-9 CAP17
Power Clean (Rx 40-50 kg/25-35 kg)
V - Push Ups Paralletes
Pull Ups
1 Rnd Run

BURNOUT

WOD#1

2 Rounds of

3' Squat hold
*Every 10" perform
squat jump

3' plank
*every 10" perform
push-up

WOD#2

AMRAP 15'
250m run
250m row
50 DU


07-05-2016

FITNESS

WOD1 4 Rnds For Time CAP 14
4-6 RM OHS (Slow Eccentric)
10 Single Leg Deadlift with Kb (10+10)(Slow Eccentric)
@ the END of each Rnd 1 min Rest


WOD2 AMRAP 16
5 Full Snatch
10 Weighted Walking Lunges
15 Wall Ball

 

06-05-2016

FITNESS

For Time 15Reps-->5Reps CAP30

Ring Push Ups
Cal Row/Skierg 15Cal-->5Cal
Plyometric on Small Box-Jump
T2R/T2B


@ the End 1 km Run - Active Rest

BURNOUT

AMRAP 13'

10 Burpees
20 DU
250 Run


Tabata
Bosu squat
Chest passes
Mountain climbers
Jumping jacks

05-05-2016

FITNESS

WOD#1

5 Rnds For Time CAP 12'

Back Squat
7-10 RM (Slow Eccentric)
ChinUP
7-10 RM (Slow Eccentric)


WOD#2

AMRAP 16'
10 Reverse Burpees Box Jump
5 Man Maker
15 V-Sit Ups
30 DU

BURNOUT

TABATA
ground to overhead

TABATA
sit-ups

TABATA
hollow rocks

AMRAP15'

10 push ups to side plank
10 jumping lunges
10 jumbing jacks
250m run
 

4-5-2016

WOD1

EMOM 10

Horrizontal or Elevated Ring Row 7-10 RM (Slow Eccentric)

Push Press 7-10 RM (Slow Eccentric)

WOD2

AMRAP 15

5 Clusters

10 T2B

15 Swings

@ the End 1km Run


BURNOUT


Amrap 15

15 kb deadlift

30 mountain climbers

15 sit ups

250m run


Amrap 15

15 squat

15 push ups

250m row

15 jumps over row

28-04-2016

FITNESS

SKILL

Practise for 12min
HS Walk / HS Hold
Every 2 min stop and perform
6 Mix Grip Pull Ups

WOD AMRAP 15'
16 Walking Weighted Lunges
8 Reverse Burpess
4 Wall Walk

BURNOUT

EMOM 8'

odd: 11/9 cal Ski

even: 10 Burpees

EMOM 8'

odd: 15/12 cal Row

even: 15 Thrusters

EMOM 8'

odd: 10/8 cal Bike

even: 15 Swings

27-04-2016

WOD1 CAP12
DeadLift
12 10 8 6 4 (RM)
Dips (on Boxes)
5 x Max-Reps

WOD2 CAP20
5 Rnds For Time
5 Clean Rx50-60/30-40
10 Burpess Box Jump
15 Weighted SitUps
@ the END
1 km Run

BURNOUT


AMRAP 25'

20CAL row
20squat
20step up
20 DU
250m run
20 sit-ups
20push -ups

26-04-2016

FITNESS

AMRAP 15 Min


WOD#1


5 Bar Muscle Up
10 cal Row/Skierg
15 Arch Rock
20 Plyometric Box Jump

WOD#2

TABATA (20-10)


HS Hold
hollow Hold
Push Up Hold

BURNOUT


3' Plank

AMRAP 5'

10 Burpees

20 Lunges

3' Plank

AMRAP 5'

20 DU

20 Squat

3' Plank

AMRAP 5'

250m Run

30 Mountain Climbers