02-02-2016

FITNESS

WOD#1
5 Rounds for time of:

50 Double-unders
25 Push-ups
5 Ring Muscle-ups

BURNOUT

WOD#1

Amrap 16'

30m burpee to broadjump

30m walking lunges

30m walk to a plank position

30m walking lunges

WOD#2

Emom 12'

1' hollow rocks

1' arch rocks

1' arch to hollow

1' rest

01-02-2016

FITNESS

WOD#1

Overhead Squat
3x2

WOD#2
4 Rounds for time of:

4 Power Cleans 90/60
4 Front Squats
4 Shoulder to Overhead

BURNOUT

WOD#1

EMOM 5 30" push ups

WOD#2

Amrap 18'

15 wallball

15 box jumps

15 swings

WOD#3

3' plank

30-01-2016

WOD#1
Work to a heavy
3 Hang Squat Snatch


WOD#2
For time:
3 rounds of
500m run
30 Deadlift 60/40
15 Hollow Rocks

29-01-2016

FITNESS

WOD#1

Not for time:
3x10 Ring Push ups
3x30'' Hollow Hold
3x30'' L-Sit Hold

then

3 rounds for time of:

5 HSPU
10 Push ups (HR)

5 Strict Pull ups
10 Kipping Pullups

5 Bar Muscle Ups
10 Chest to bar

5 Strict Toes to bar
10 Kipping Toes to barĀ 


BURNOUT

WOD#1

E.M.O.M 16'
1st : Side Plank
2nd: Lsit
3rd : Side Plank
4rth: Arch Rocks

WOD#2
For time
42 Squat
21 Pull-ups
30 Squat
15 Pull-ups
18 Squat
9 Pull-ups

28-01-2016

FITNESS

WOD#1

EMOM 10
3 Back Squat

WOD#2
For time:
75 Kettlebell swings 32/24
Row 1 k
75 SDHP

BURNOUT

WOD#1

E.M.O.M 20'
1st : 15/12 cal row
2nd: Amrap 5 step ups kb
3rd : Amrap DU
4rth: Amrap Squat Jumps kb
5th: 12/10 cal skierg

Amrap 2'
Weighted Sit ups
Weighted Plank

27-01-2016

FITNESS

WOD#1

In teams of 2

5 rounds for time of:
Run 500 meters
30 burpee pull up
30 man makers 20/16

BURNOUT

WOD#1

For time
21-15-9
Swings
Leg raises
Box jump over
*250m run between sets

WOD#2
21-15-9
Lunges
Slam ball
* 1' Hollow , 1' Arch between sets

26-01-2016

FITNESS

WOD#1

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters



BURNOUT

WOD#1
E.M.O.M 6'
40'' Row
20'' Rest

WOD#2
E.M.O.M 12'
8 Push ups + 8 pull ups

WOD#3
E.M.O.M 6'
20m broad Jumps + 40m sprint

25-01-2016

FITNESS

WOD#1

In front of a clock set for 12 minutes
1 minute of squat cleans 60/40
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

BURNOUT

WOD#1

For time
21-18-15-12-9-6-3
Wall ball
Thruster

WOD#2
Amrap 12'
In pairs
1st pt : 30m weighted sled + 30m weighted sled pull
2nd pt: Amrap weighted sit ups

23-01-2016

WOD#1
Deadlift
1-1-1-1-1-1

WOD#2
In teams of 2
150 Thrusters 60/40
*Every 10 Thrusters
complete 5 burpees

22-01-2016

FITNESS

WOD#1

For time:
30 Medball clean
30 Push ups
30 Medball clean
30 Chest to bar
30 Medball clean



BURNOUT

WOD#1
5x250 run
Rest between sets 1'

WOD#2
E.M.O.M 15'
1st:Handstand Hold
2nd:Hollow
3rd: Plank
4rth:Squat Hold
5th: Push ups