25-04-2016

FITNESS

WOD1 EMOM 10
Front Squat (even)
8,8,8,8,8 (RM)
Chin Ups (odd)
8,8,8,8,8 (RM)

WOD2 4 Rnds For Time
10 Thrusters (Rx 40 kg/16kg)
15 Swings (Rx 20 kg/16kg)
10 V-Push Ups Paralletes  


BURNOUT

Team of two Amrap 30

1st partner: 250m run/300m row
2nd partner: (amrap)5 push ups, 10 sit-ups, 15 squat, 20 mountain climbers
Then switch

23-04-2016

FITNESS

WOD#1 (Pair WOD)

60 Med ball sit Up Throw
Shuttle 50 m Partner Carry
250m W. barbell Farmers Walk partner
250 m Run together
Shuttle 50 m Partner Carry
250 m Run together
250m W. barbell Farmers Walk partner
250 m Run together 

22-04-2016

FITNESS

WOD1

DeadLift Cap 12
15,12,10,8,6,4 (RM)

WOD2
4 Rnds For Time Cap 15
7 Power Clean + 7 Push Press
20 Hollow Rock
7 Pull Up
1 Rnd Run


BURNOUT


3 Rounds of 30' on 30 off:

-burpees

-squat hold slam ball

-v-ups

-tuck jumps

-high knees

-sit-ups

-arch rocks

-hollow rocks

-side jumps

-slamball

21-04-2016

FITNESS


WOD#1

3 Rnds for time
5 HSP
10 Box Jump
10 T2B


WOD#2

TABATA (20-10)

8 Rnds each
1 min Rest between

SWINGS
WALL BALL
DU


BURNOUT

5 * 250 m row
rest 1' between sets

AMRAP 20'
30'' hollow
30'' arch
15 arch to hollow
30mountain climbers
250 run
 

20-04-2016

WOD1
OHS
10,8,6,4,2,1 (RM)


WOD2 ( team of 2)

60 Med ball sit Up Throw
30 Full Snatch
60 Walikng Lunges
30Power Clean
60 Med ball sit Up Throw

BURNOUT


AMRAP 8
10 tuck jumps
15 swings
20 j. jacks

AMRAP 8
10 CAL Row
30 high knees
250m run

AMRAP 8
10 burpees
10 jump squat
30'' hollow

19-04-2016

FITNESS

Team of 6


AMRAP 25 min

(3 people) Row - Plank-Hollow ( alternate every 10 cal)
(3 people share) 250 m Sled


BURNOUT

Wod#1


AMRAP 15'

250m Run
40 Sit Ups
30 Mountain Climbers
20 Lunges
10 Push Ups

Wod#2

AMRAP 15'
250m Overhead Walk
50 DU
25 Jump Squat

18-04-2016

FITNESS

WOD1 EMOM 10
Back Squat (even)
12,10,8,6,4
Alternate Mix Grip (odd)
8,8,8,8,8

WOD2 4 Rnds For Time
10 Wall Ball (Rx 9kg/6kg)
15 Swings (Rx 20 kg/16kg)
20 sit Ups
1 Rnd Run


BURNOUT

Wod#1

2 rounds of
1' plank
1 arch
1 hollow
1 Lsit
1 mountain climbers
1 j jacks
1 side jumps

Wod#2
20 cal Row
20 Squat
20 DU

16-04-2016

WOD #1


AMRAP 10'

"Skin the Cat"

WOD #2 


AMRAP 12'

20 Plyometric Alternate Box Jumps(Rx weighted)

10 V Paralletes Push ups
5 Chin Ups

15-04-2016

FITNESS

WOD1

EMOM 10
Dumbell Floor Press (Neutral Position) odd
12, 12 , 12 , 12, 12
DeadLift (even)
10, 10 , 10 , 10 , 10

WOD2 , AMRAP 15
250m Run
20 Walking Lunges (weighted)
10 T2B

BURNOUT

EMOM 14'

ODD : 15/12 cal row
EVEN : 30 hollow rocks

AMRAP 14'

250M run
15 wallball

14-04-2016

FITNESS

WOD1 - EMOM 10

Super-Strict left Arm Dumbbell Row (odd)
12, 12, 12, 12, 12
Strict Right Arm Dumbbell Row (even)
12, 12, 12, 12, 12

WOD2 - 12 Rnds For time
1 Full Snatch (Rx 55/35)
2 OHS

BURNOUT

AMRAP 30

10 plate thrusters
10 plate lunges
250 m (weighted) run

rest 30seconds b2n each round