15-04-2016

FITNESS

WOD1

EMOM 10
Dumbell Floor Press (Neutral Position) odd
12, 12 , 12 , 12, 12
DeadLift (even)
10, 10 , 10 , 10 , 10

WOD2 , AMRAP 15
250m Run
20 Walking Lunges (weighted)
10 T2B

BURNOUT

EMOM 14'

ODD : 15/12 cal row
EVEN : 30 hollow rocks

AMRAP 14'

250M run
15 wallball

14-04-2016

FITNESS

WOD1 - EMOM 10

Super-Strict left Arm Dumbbell Row (odd)
12, 12, 12, 12, 12
Strict Right Arm Dumbbell Row (even)
12, 12, 12, 12, 12

WOD2 - 12 Rnds For time
1 Full Snatch (Rx 55/35)
2 OHS

BURNOUT

AMRAP 30

10 plate thrusters
10 plate lunges
250 m (weighted) run

rest 30seconds b2n each round

13-04-2016

FITNESS

 3 Rnds For Time

5 Russian Sit Ups (Left Arm)
2 Turkish Get Up (Left Arm)
20 Arch Rocks
5 Russian Sit Ups (Right Arm)
2 Turkish Get Up (Right Arm)
20 Arch Rocks


BURNOUT

Amrap 30'
15 Burpees
250m Row
1' Plank
250m Run
1' Arch
250m Ski
1' Hollow

12-04-2016

FITNESS

5 Rnds For Time


5 Bar Muscle Up
20 cal ROW/SKIERG
30 Hollow Rock 


BURNOUT

4 Rounds of
20 Slamball
250m Run
20 Weighted Sit ups
250m Roq

11-04-2016

FITNESS


For Time:

14,12,10,8,6,4,2
- Power Clean (RX 50/30)
- 250 m Run
- Chin Ups
- Reverse Burpees


BURNOUT

E.M.O.M 7'
8/6 Cal Ski
10 Sit Ups

E.M.O.M 7'
12/10 Cal Row
10 Squat

E.M.O.M 7'
7/5 Cal Bike
6 Burpees

E.M.O.M 7'
20 Mountain Climbers
20 Jumping Jacks

09-04-2016

FITNESS

WOD#1

Back Squat 10 - 7 - 5 - 3 (RM)

WOD#2

In teams of 2
30 Front Squat
100 Double Unders
30 Dead Lift
100 Double Unders
30 Front Squat
100 Double Unders
30 Dead Lift

08-04-2016

FITNESS


AMRAP 20 min

250m Farmers Carry
5 OHS 50/30
250m Run
20 V Grip Push Ups with Wooden Parallets


 

BURNOUT

AMRAP 8
15 ground to overhead
250m overhead walk
15squat

AMRAP 8
20 russian twists
20v ups
20 side plank

AMRAP 8
250 run
25 weighted sit-ups
15 push -ups
 

07-04-2016

FITNESS

WOD1  

EMOM 10

Strict Dumbbell Shoulder Press (odd)
10, 10, 10, 10, 10,
Strict Chin Ups (even)
10, 10, 10, 10, 10

WOD2

4 Rnds For time
10 Man Maker
15 Swings
16 Walking Lunges (weighted)

BURNOUT

3 rounds of

2' sled
2' slamball
2' reverse burpees
2' hollow rocks
2' rope jumps


06-04-2016

FITNESS

AMRAP 12min in teams of 2:

250m Run (Partner A)
Row/Skierg ( Partner B)

AMRAP 10
30 DU
30 Mountain Climber
 

BURNOUT

4 Rounds of:

1' Side jumps
1' Medball chest passes
1' Bosu squat
1' Plank

For Time: 

3x500m Run 

2' rest between sets

05-04-2016

FITNESS

EMOM 10

ODD -Push Ups with Wooden Parallets (Mix Grip : V, A, --, II, )
10,10,10,10,10 ,
EVEN - 30 Sec Hollow Hold

5 Rnds for time of:
100 DU
1 Monkey Complex*

*Monkey Complex:
6 Toes To Bar
4 Pull-ups
2 Bar Muscle Up
 

BURNOUT

Amrap 14'

15 Sit ups
15 Burpee Slamball
250m Run

Amrap 14'
12 Cal Row
20 Squat
20 Mountain Climbers