08-05-2018

FITNESS

Strength Gymnastics

For Time
5 Rounds of
10 Strict Pull ups
10 Strict HSPU/ 3 Wall Walk


WOD
Amrap 3min
15/12 Cal Row
Max Reps DB Snatch 22,5/15

Rest 3min

Amrap 3min
15/12 Cal Row
Max Reps Box Jumps Over

Rest 3min

Amrap 3min
15/12 Cal Row
Max Reps TTB/Leg Raises

BURNOUT

Team of 2


2 Rounds of
Amrap 4min
Max Cal Air Runner

Rest 1min

Amrap 4min
Max Cal Assault Bike

Rest 1min

Amrap 4min
Max Distance Sled

Rest 1min

07-05-2018

FITNESS

Strength

Find a Heavy Clean and Jerk
With Your Team in 15minutes

WOD
Team of 2
For Time
42 Squat Clean 60/40
42 Synchronized Bar Facing Burpees Over The Bar
30 Squat Clean 80/50
30 Synchronized Bar Facing Burpees Over The Bar
18 Squat Clean 100/70
18 Synchronized Bar Facing Burpees Over The Bar

BURNOUT

3min Max Cal Row

2min Rest
3min Max Cal SKierg
2min Rest
3min Max Reps DU/SJR
2min Rest
3min Max Wall Balls
2min Rest
3min Max Box Jumps
2min Rest
3min Max Burpees
2min Rest

05-05-2018

FITNESS

Strength

Build a Heavy Double Squat Clean

WOD
For Time
30 Thrusters 40/25
21 TTB/Leg Raises
30 Thrusters
15 C2B/Pull ups
30 Thrusters
9 Bar Muscle ups/C2B/Pull ups

MOBILITY

Hips

Spine
Ankle
Squat Therapy

04-05-2018

FITNESS

Gymnastics

10-8-6-4-2
Strict TTB/Leg Raises
20-16-12-8-4
V Hollow Push ups on Paralletes
30-30-30-30-30sec
HS Hold

WOD
''Burpee Annie''
For Time
50-40-30-20-10
DU/SJR x2
Sit ups
25-20-15-10-5
Burpees

BURNOUT

For Time

24-21-18-15-12-9-6-3
Cal Air Runner
Cal Gear Up AirĀ  Bike
Wall Balls
Sit ups With Medball

03-05-2018

FITNESS

Team of 2

I GO, YOU GO
20 Rounds of
10/7 Cal Assault Bike
8 Wall Balls 12/9
6 Hand Release Push ups/Push ups

Then

10 Rounds of
5 Burpees over the Bar
3 Squat Clean 80/50
1 Shoulder To Overhead 80/50

BURNOUT

For Time

2 Rounds of
25/20 Cal Skierg
25 Box Jumps
25 Sit ups
25/20 Cal Row
25 DU/50 SJR
25 Burpees

02-05-2018

FITNESS

Strength

Every min For 12min
2 Squat Snatch
Build Weight

WOD
Every 2min for 16min
8 OHS 50/30
8 Pull ups

*Every Round add 2 more reps
each exercise

BURNOUT

Amrap 30min

30/20 Cal Row
10 Squats
10 Push ups
250m Run

MOBILITY

Smash

Quads
Hamstrings
Stretching

30-04-2018

FITNESS

WOD

Team of 2

Amrap 15min
40/30 Cal Gear Up Air Bike
30 Deadlift 80/50
20 Front Squat 80/50
10 Shoulder To Overhead 80/50

Rest 3min

Amrap 15min
40 Air Squats
30 Hand Release Push ups
20 TTB/Leg Raises
10 BMU/C2B/Pull ups

BURNOUT

Running The Clock

0min - 10min
15/12 Cal Row
12 Push ups
9 Box Jumps
10min - 11min
Rest
11min - 21min
12/9 Cal Skierg
12 KB Thrusters
9 Burpees
21min - 22min
Rest
22min - 32min
250m Run
12 Wall Balls
30 DU/60 SJR

28-04-2018

FITNESS

WOD
For Time
10 Rounds of
10 One Arm DB Hang Clean and Jerk (25/15)
10 One Arm DB Front Squat
10 Burpee Box Jump Over (70cm/60cm)
30 DU/60 SJR

*Each Round Change Arm on DB

MOBILITY

Lower Back

Thoracic
Scapular
Shoulders

27-04-2018

FITNESS

WOD

Every 3min For 36min
Station 1: 30/20 Cal Skierg
Station 2: 20 KB Swings 24/16+20 Wall Balls
Station 3: 500m/400m Row
Station 4: 20 Pull ups+15 HSPU

BURNOUT

Emom x 30min

1) 12/9 Cal Air Runner
2) 10 Burpees
3) 40 DU/80 sJR
4) 12/9 Cal Assault Bike
5) 10 Squats + 10 Push Ups
6) Rest

26-04-2018

FITNESS

Skill: PegBoard


Team of 2
Amrap 25min
4 Pegboard Ascents/ 8 Pegboard Pull ups
20 Pistols/40 Air Squats
30 Sit ups
40 Push ups
50 Box Jumps
60 Burpees

BURNOUT

Team of 2


Amrap 14min
30 Wall Balls
30 Push ups
30 Sit ups
30/20 Cal Air Runner

Rest 2min

Amrap 14min
30m Heavy Sled Push
30m Heavy Sled Pull
30m Walking Lunges
30/20 Cal Assault Bike