08-06-2016

FITNESS





WOD Strength
On incline Bench - Dumbell Row
4 X 7-10 RM (Slow Eccentric)
Back Squat
8,6,4,3 RM


WOD2 (Team of 2 )
50 40 30 20 10
Power Clean RX 60/40
Box Jumps
T2B



BURNOUT

With a running clock


0'-10'
25 Swings
500m Run
25 Swings
250m Run
Amrap seconds plank

10'-20'
Max seconds squat hold (KB)
10 Push-ups
10 Cal row

20'-30'
15 Sit-ups
15 V-ups
15 jumping jacks
15 Mountain climbers

07-06-2016

FITNESS

Skill

RMU/Du/Alternate Pistol

WOD#1

5 Rounds for time of:

5 Ring Muscle-ups
10 Alternate Pistols
15 V-Push Ups
50 Double-unders

BURNOUT

Teams of 2


AMRAP 8'

amrap m sled

AMRAP8'

10m shuttle sprint
2 burpees

AMRAP 8'

10 squat jumps
10 lunges
10 push ups
250m run 

06-06-2016

FITNESS

EMOM 12

5 Dead Lift RM (Slow Eccentric)
8 Decline Dumbbell Bench Press RM (Slow Eccentric)
5 Fron Squat RM (Slow Eccentric)

WOD for time
Start With - 1 Rnd 250m Heavy Farmers Carry
then 3 Rnds of
1 Snatch (RX 50-60/25-30)
4 OHS
8 C2B
16 V-Ups
Finish with 500 Run


BURNOUT

4 Rounds of

1' Wall ball
1' Row
1' Push-ups
1' Ski
1' Sit ups
1' DU

Count your total reps

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.."