06-08-2016

WOD#1
EMOM 28min
40 Double Unders
18/15 Cal Row
50 m Sprint
18/15 Cal Skierg

05-08-2016

FITNESS

WOD#1

For time:
50-25-12
Wall Ball
T2B

WOD#2

For time
50 HSPU (progression dumbbell press)

BURNOUT

WOD#1

4 Rounds of
20 Ground to overhead
20 Step-ups
20 Weighted sit-ups
250m Overhead walk
20 Cal row

04-08-2016

FITNESS

Work to a Heavy

Power Snatch

WOD 46 Rnds (Team of 2)
1 SNATCH
2 OHS
3 Burpees


BURNOUT



3 Rounds of
2' Sled
2' Rope climbs
2' Farmers carry hold
2' Side Jumps
1' Rest

03-08-2016

FITNESS

WOD#1

For time:

30 V Pushups
20 Mix Grip Pull Ups
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups

30 V Pushups
20 Pull Ups
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups

30 V Pushups
20 Chin Ups
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups

30 V Pushups
20 T2B
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups 


BURNOUT

WOD 1


50-40-30-20-10
Sit-ups
DU

50-40-30-20-10
Hollow Rocks
Arch rocks

50-40-30-20-10
lunges
Side jumps

02-08-2016

FITNESS

"Strength"
Overhead Squat
7-5-3 RM (Slow Eccentric)

WOD
In teams of 2
50 Overhead Squat
500 Double Unders
50 Overhead Squat

BURNOUT

0-3 min
250m Run

AMRAP Squat
3-6 min
250m Row

AMRAP Burpees
6-9 min
250m Ski

AMRAP Push-ups

01-08-2016

FITNESS 

"Strength"

Every 1,5 min perform:

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

Warm UP for WOD
swings, Squat , Lunges , Push Ups

WOD AMRAP 15
5 Clusters RX40-50kgr/25-35
10 T2B
15 Swings



@ the End 1km Run - Active Rest



BURNOUT

wod1

30 20 10
cal row
wallball
du
wod 2
3 rounds of
1 min plank
1 arch
1 hollow
1 Lsit

30-07-2016

FITNESS

WOD#1

5 Rnds For Time
5 HSPU
10 Chest 2 Bar
15 HR Push Ups
20 cal Row
25 Air Squat
 

29-07-2016

FITNESS

"Strength"

Front Squat ( 1,5 Time break)
5 5 5 4 4 4
Nordic Hamstring (Slow Eccentric) (1 Time break)
5-6, 5-6, 5-6, 5-6,

WOD#2 AMRAP 9'
5 Clusters
10 T2b
 

BURNOUT

AMRAP 14'

20 Dumbell thrusters
250m Dumbell run

AMRAP 14'

250m Ski/750m Bike
250m Row
25 Hollow rocks 

28-07-2016

FITNESS

 "Strength"
OHS (1,5 Time break)
5,5,5 RM (very Slow Eccentric)


WOD TEAM OF 2
30Rnds for time og
2 Snatch
2OHS
3 Burpees
Cap 27' min
One partner completes one round,the other rests

BURNOUT

4 Rounds of


250m run
40 squat
30 cal row
20 pushups

For time

10'' l-sit
10 burpess
10'' l-sit
9 burpess
10'' l-sit
1 burpess

 

27-07-2016

FITNESS



6 Rnds For Time
20Cal Row/Skierg
30 Double Unders
40 Sit-ups

TABATA
Hollow
Right Side Plank on Bench
Left Side Plank on Bench
 

BURNOUT

6 Rounds


1 wallball
1 burpees
1' swings
1' v-ups
1' rest