14-07-2016

FITNESS

"Strength"
Front Squat
10,8,6,4,3 RM (Slow Eccentric)
Dumbell Press
10,8,6,4,3 RM (Slow Eccentric)


EMOM 16
7 Burpees
10 T2B
7 Wall Ball 
10 swings


BURNOUT

4 Rounds of

0'-2'
Amrap:
10 cal row
20 sit-ups
30 squat

2'-4'
Amrap:
20 hollow rocks
20 sholder taps
20 arch rocks

4'-6'
Amrap:
20 mountain climbers
10 dumbell thrusters
5 dumbell puch press

6'-8'
rest

13-07-2016

FITNESS

"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


BURNOUT

Amrap 14'

10 cal row
15 walball
20 side jumps

Amrap 14'
250m Run
20 Ground to overhead
20 Chest passes

12-07-2016

FITNESS

5 Rnds

Nordic Hamstring
5-6 (Slow Eccentric)
Plank (with Weight) 45sec/30sec
@ the END of each Rnd 20 VUPS

WOD Team OF 2
4 Rnds For Time.
100 DU
60 Cal Row
60 Cal SKIERG
@ the end of each Rnd 10 Reverse Burpess together


BURNOUT

5 Rounds of

1' Sled
1' Plank
1' Farmers hold
1' Burpees
1' Rope climbs
1' Rest

11-07-2016

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

WOD 4 Rnds For Time
10 Thrusters (Rx 40-60/25-40)
15 Swings (Rx 20-24 kg/16kg) 
20 sit Ups (weighted)
1 Rnd Run
 
BURNOUT 
5 Rounds of
5 Burpees 
10 Sit-ups

5 Rounds of 
10 Cal row
12 Jumps over row

5 Rounds of
250m Run 
20 Side jumps

5 Rounds of 
30'' Plank
30'' Hip extension hold
30'' Squat hold

08-07-2016

FITNESS

Benchmark "Diane"
21-15-9 reps, for time.

Deadlift 100kgr/70kgr
Handstand push-ups

WOD#2 
3 rounds of 30''on-30''off
Right Side plank on Bench
Lefte Side Plank on Bench
HS Hold

BURNOUT

With a running clock

0'-10'
5 Push-ups
10 Sit-ups
15 Squat

10'-20'
30'' Row
30'' Rest
30'' Ski
30'' Rest

20'-30'
250m OH walk
12 Burpees
6 Tuck jumps
 

07-07-2016

FITNESS

Benchmark "Nancy"

5 Rnds For Time
400 meter run
15 Overhead squat 42.5kgr/30kgr

@ the End
250m Active Run

BURNOUT

6 Rounds of

1' row for cal
1' step ups plate
1' ground to overhead
1' DU
1' rest

06-07-2016

FITNESS

  "Kelly"


5 Rnds For Time

Run 400 meters
30 box jump,
30 Wallball shots, 10kgr/6kgr


@ the End
250m Active Run


BURNOUT

E.M.O.M 8'


15 Cal Row
12 Burpees

Amrap 8'
250m Run
20 Swings

Amrap 8'
20 Lunges
20 Sit-ups
20 Jump Squat

05-07-2016


"Cindy"
AMRAP 20 minutes
5 Pull-ups
10 Push-ups
15 Squats


WOD2 For Time
50 V-ups
100 Hollow rocks
50 sit Ups


BURNOUT

2 ' sled

2 ' D.u

2' bosu chest passes

2' kb deadlift

2' bike for cal











 

04-07-2016

FITNESS

Benchmark "Linda"


10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time):

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

@ the End
250m Active Run

BURNOUT

Amrap 30'

20 cal row/15cal ski
50 sit-ups
40 squat
30 swings
20 thrusters
10 burpees
250m run