04-06-2016

"Hellen"

Three rounds for time:
Run 400 meters
21 Kettlebell swings Rx 24/16 kgr
12 Pull-ups


"Don't forget to record your Time.."

WOD2

TABATA 20-10
Right Side plank on Bench
Lefte Side Plank on Bench
HS Hold

03-06-2016

FITNESS

"Strength"

Front Squat
15-10-5 RM (Slow Eccentric)

Back Squat
15-10-5 RM (Slow Eccentric)

7 Rounds of:
1 min: Max Calories Rowing
1 min: Rest

BURNOUT

WOD#1

Amrap 8'
50m Sprint
50 jogging

WOD#2
3 Rounds of
1' Sled
30'' Rest
1' Bosu thrusters
30'' Rest
1' Slide plank
30'' Rest
1' Rope climbs
30'' Rest

02-06-2016

FITNESS

For time and load:

30 Chest to bar
5 Snatches
*Rest 2min.
30 Push ups (HR)
5 Snatches
*Rest 2min.
30 Toes to bar
5 Snatches
*Rest 2min
30 Double Unders
5 Snatches
*Rest min
30 Wallball
5 Snatches 

BURNOUT

2 RNDS OF


1' Swings
1' Hollow
1' Swingw
1' Plank
1' Rest

EVERY 4' For 20'

250m Run
9 Situps
9 Pushyps
9 Burbees
9 Squat

01-06-2016

"Strength"
Every 1,5 min perform:
Bench Press
10,8,6,4,3 (RM) (Slow Eccentric)
DeadLift
10,8,6,4,3 (RM) (Slow Eccentric)

WOD 21-15-9( Team of 2)
-Clean n Jerk Rx 45-70/25-35
- V Push Ups ( Paralletes)
-T2B

@ the END
250m Heavy Farmers Carry 


BURNOUT


With a running clock

0-10'

250m row
15 slamball

10'-20'

10 burpeew
20" squat hold
250m run

20'-30' E.M.O.M. 10'

odd: 12 v-ups
12 hollw rocks
even:arch rocks

31-05-2016

FITNESS



Practice the Following Skill:
Bridge Ups & kipping Handstand Push-Ups


WOD For Time
-50 Handstand Push-Ups
*Every Time You Break Perform 5 V-Ups + 5 Box Jump


BURNOUT

1) AMRAP 12'


15 burpees jumps over stick(50cm)
250m run

2) E.M.O.M. 4'

odd:hollow
even:squat hold

3) AMRAP 12'

500m row
25 sit-ups

30-05-2016

FITNESS

"Strength"

Back Squat
10,8,6,4,3 RM (Slow Eccentric)
Alternate Mix Grip (5+5) (odd)
10,10,10,10,10 (Slow Eccentric)

WOD2 4 Rnds For Time
10 Thrusters (Rx 40-60/25-40)
15 Swings (Rx 20-24 kg/16kg)
20 sit Ups
1 Rnd Run


BURNOUT

Buy in :2' hollow ,

2 ' hip extension hold

Then


5 rounds for time of

10cal row

10 squat jumps

10 push ups

Then


5 rounds for time of

250m run

20 side jumps

30 mountain climber

28-05-2016

Barbara 5 rounds for time CAP40
3 minutes rest between rounds

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

"Don't forget to record your Time.."    

27-05-2016

WOD 1
Front Squat 
5 5 5 4 4 4

OHS 
5 5 4 4

Nordic Hamstring (Slow Eccentric) 
5-6, 5-6, 5-6, 5-6,

WOD2 AMRAP 8
5 Clusters
10 T2b

BURNOUT

20 cal row

20 squat 

20 step up

20 DU 

250m run

20 sit-ups

20push ups

26-05-2016

FITNESS

WOD#1

5 X 30m Sprint (70-90%)
7 X 70m Sprint (70-90%)

WOD #2
For time:
5 Rounds
500m Row
50 Double Under


BURNOUT

AMRAP 18'



250m Run
15 Ground to overhead
250m  overhead walk
15 Burpees

E.M.O.M 8'

Odd: 1' holow rocks
even: 1' arch rocks

25-05-2016

WOD1

5 Rnds For Time 
12-14 RM Single Leg Deadlift with Kb (7+7)
4-6 RM OHS
@ the END of each Rnd 1,5 min Rest

WOD 2 


AMRAP 13
3 Full Snatch
10 Clean n Jerk
10 Wall Ball Rx 6-9Kgr/3-6Kgr
13 V-Plus

BURNOUT

Buy in 750m row
4 Rounds of

50 Du
25 Sit-up
20 Kb deadlifts
15 Kb squat
10 Burpees
check out: 750m run