26-07-2016

"Strength"
DeadLift
5,5,5,5,5 (RM) (Slow Eccentric)


WOD 6 Rnds for time
10 Alternate Pistols
15 Ring Push Ups
30 DU

BURNOUT


Buy in

1000m row
150 d.u

AMRAP 20
10 Box jumps
10 burpees
20 j.j
30 mountain climbers
40 squat
250 run

cash out 2000m row

25-07-2016

FITNESS

"Strength"

Back Squat
5,5,5,5,5 RM (Slow Eccentric)
Chin Ups
6,6,6,6,6 (very Slow Eccentric)

WOD 21-15-9
Dumbell Thrusters Rx 27,5-22,5/12,5-10
T2B
@ THE END 1K Run

BURNOUT

WOD#1

AMRAP 8'
Row for cal, every 1' perform
3 Burpees

WOD#2
AMRAP 8'
10'' L-sit
20'' Hollow rocks
30'' Plank

WOD#3
AMRAP 8'
250m Weighted run
20 Weighted sit ups
20 Swings

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