08-09-2016

FITNESS

Strength


2 set x 10 Back Squat (Slow eccentric)


WOD AMRAP 12
3 Power Clean
3 Push Press
6 Chest to Bar
6 Box Jump
9 V-UPs

@ the end
8 Transition (30 sec)
Hollow to Arch 

BURNOUT

3 Rounds Of

0'-1' Hollow
2'-3' 250m Run
3'-4' Plank
4'-6' 400m Row
6'-7' L-Sit
7'-9' 700m Bike
9'-10' Rest

07-09-2016

FITNESS 



Mobility
Ankle

SKILL
Pistols

WOD 4 Rnds For time
5 Left Leg + 5 Right Leg Pistols
5 Left Arm+ 5 Right Arm Swings
5 Left Arm + 5 Right Arm Russian Sit-up
10 HR-PushUps
50 DU



BURNOUT

Amrap 14'

15 wallball
15 cal row
250m run

EMOM 14'
odd: 12/10 cal ski
even: 1' push ups

06-09-2016

FITNESS

STRENGTH
4 sets X 2+2
Mix Grip Pull Up (very Slow eccentric)

SKILL
HS + HSPU

WOD AMRAP10
(Box Jump Height according athlete level)
5 HSPU
5 Left Leg Small Box Jumps
5 Right Leg Small Box Jumps
10 V-SITUPS


BURNOUT

Amrap 8'

10m Shuttle Sprint
2 Burpees

Amrap 8'
20 Mountain Climbers
20 V-ups
20 Hollow Rocks

05-09-2016

FITNESS

STRENGTH

2 sets X 10RM
Bench Press (Slow eccentric)
Dead Lift (Slow eccentric)

WOD (Team of 2) 5 Rnds For Time:

2 Snatch +3OHS (A)
2 Snatch +3 OHS (B)
8 T2B (A)
8T2B (B)
1 Rnd Run (A +B)

BURNOUT

3*500m Row / 3*500m Ski
Rest 2 min Between Sets

AMRAP 12'
250m Run
25 Sit ups

AMRAP 12'
30 DU
15 Down Ups








 

03-09-2016


WOD1 4 Rnds For Time
16 Walking Lunges
10 T2B
16 Wall Ball
10 DeadLift



WOD 2

1,5 MIN Hold Bridge with weight

Left side Hollow hold 

1 min break
1,5 MIN Hold Bridge with weight

Transition  Hollow to Arch hold 

02-09-2016

FITNESS

SKILL- Strength
Pistol Progressions
3 set - 10 reps of the progression on each leg on the box
(slow eccentric)

WOD 21-15-9
OHS
Burpees
ring Row

Cool Down 1km Run

01-09-2016

Hand Stands Push Ups - Hand Stand

WOD 21-15-9
Push Press
T2B
50 DU 



TABATA
Hollow
Arch

31-08-2016

FITNESS

SKILL

work on the 3 Position Clean
3 sets of All 3 Positions 3 times.
High Hang Clean
Mid Hang Clean
Ground Clean

WOD
3 Rnds For Time
1 Km Row
250 M Run
2 km Bike


 

30-08-2016

FITNESS

STRENGTH

3 sets of
10-12 Dumbell shoulder press
10-12 deadlifts

WOD 4 rds - 1 min max reps, 1 min rest btw rounds
SDHP
Wallball
Pushups
Squats