07-03-2018

FITNESS

Strength

Front Squat
2x3 80%
2x4 75%
2x5 70%
1x10 60%

Skill: Power Snatch

Hero Wod
''Randy''
For Time
75 Power Snatches 35/25

BURNOUT

3 Rounds of

Amrap 4min
30/20 Cal Row
20 Air Squats
Max Reps Push ups

Rest 1min B2N Sets

3 Rounds of
Amrap 4min
250m Run
10/7 Cal Skierg
Max Reps Box Jumps

Rest 1min B2N Sets

MOBILITY

Smash Lacrosse Ball
Hips
Glutes
Thoracic
Shoulders
Stability
Scapular
Shoulders

06-03-2018

FITNESS

Strength

EMOMx12min
1) 5-7 Strict HSPU/3 Wall Walk
2) 5-8 Strict Chin Ups
3) 40sec Farmers Carry Hold
4) 40sec Hollow Hold

WOD
For Time
10-8-6-4-2
Ring Muslce Ups/Ring Pull ups/Pull ups
15-12-9-6-3
Cal Row
20-16-12-8-4
Box Jumps over (60cm/50cm)


BURNOUT

Team of 2


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

05-03-2018

FITNESS

Strength

Back Squat
2x3 80%
2x4 75%
2x5 70%
1x10 60%

WOD
Team of 2
For Time
70 Deadlift 70/45
70 Front Squats
70 Shoulder to Overhead
70 TTB/Leg Raises
70 Burpees over the Bar

BURNOUT

EMOMx30min

1) 15/12 Cal Row
2) 6-10 Push ups+12-18Air Squats
3) 40sec Plank Hold
4) 12/9 Cal Skierg
5) 10-15 Burpees
6) 40 DU/ 80 SJR

03-03-2018

FITNESS

Strongman and Powerlifting Session!!

5 Rounds of
8-15reps Dumbbell Bench Press
8-15reps Back Squats
30sec - 1min D Ball Hug Hold From Box
30m Heavy Sled Push
1min Heavy KB Farmers Carry Hold

B2n Rounds 1-2min Rest

WOD
Amrap 12min
8 Push ups
12 Sit ups
16 KB Swings 24/16
30 DU/60 SJR

MOBILITY

Hamstrings

Glutes
Lower Back
Thoracic

02-03-2018

FITNESS

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

BURNOUT

Team of 2

Amrap 7min
Partner A: Max Cal Air Runner
Partner B: 60m Sled Push+ 10 Push ups
+15 Air Squats
Then Switch

Rest 2min

Amrap 7min
Partner A: Plank
Partner B: 15 Swings+ 20 Lunges
Then Switch

Rest 2min

Amrap 7min
Partner A: Max Reps DU/SJR
Partner B: 40 Mountain Climbers+10 Burpees
Then Switch

01-03-2018

FITNESS

ΚΑΛΟ ΜΗΝΑ!!!


Team of 2

WOD
For Time
120/100 Cal Row
100 RX HSPU/Push ups
80 TTB/ Leg Raises
60 Burpee Box Jumps
40m RX HS Walk/14 Wall Walk
60 Box Jumps
80 RX C2B/Pull ups
100 Sit ups
120/100 Cal Skierg

BURNOUT

Team of 2


AMRAP 30min
30 Push ups
20 Slamballs
30 Chest Passes with your Partner
20 Sit ups with your Partner
30 Lunges
30 Cal Air Runner

28-02-2-18

FITNESS

Strength

3x6 Overhead Squat 75%
3x10 Bent Over Row

WOD
For Time
EMOM x 15min
1) 5 Squat Snatch 60/40
2) 12 Push ups+ 16 Air Squat
3) 50 DU/100 SJR

BURNOUT

3 Rounds of

Amrap 3min
500m/400m Row
The Remaining Time Max Reps DU/SJR

Rest 1min B2N Rounds

3 Rounds of
Amrap 3min
350m/250m Skierg
The Remaining Time Max Reps Box Jumps

Rest 1min B2N Rounds

3 Rounds of
Amrap 3min
30 Burpees
The Remaining Time Max Reps Sit ups

Rest 1min B2N Rounds

MOBILITY

Front Squat

Ankle
Hips
Thoracic
Shoulders

27-02-2018

FITNESS

Strength

3x10 One Arm Ring Row 10/10
3x30sec HS Hold
3x8 Strict Ring Dips/ Dips
3x40sec Hollow Hold

WOD
For Time
21 - 15 - 9
KB Swings (32/24)
Box Jumps (60cm/50cm)

Immediately into

21 - 15 - 9
HSPU
Cal Row*

*Women 18-12-6 Calories on Row

BURNOUT

EMOMx30min
1) 12/9 Cal Air Runner
2) 10 KB Thrusters
3) Plank
4) 18 Lunges
5) 40 DU/80 SJR
6) Rest

26-02-2018

FITNESS

Strength

3x6 Front Squat 75%
3x4 Wall Walk

WOD
Team of 2
For Time
30 Bar Muscle ups/C2B/Pull ups
50 Clusters 70-50/45-30
70 Burpees Over The Bar

BURNOUT

Running The Clock
0min - 8min
30 DU/60
16 Air Squats
8 Push ups
8min - 9min
Rest
9min - 17min
200m/150m Row
18 Wall Balls
9 Burpees
17min - 18min
Rest
18min - 26min
200m/150m Skierg
14 KB Swings
14 Sit ups
26min - 27min
Rest
27min - 30min
1min Hollow Hold
1min Plank
1min Arch Hold



 

24-02-2018

FITNESS

Strength

3x6 Back Squat 75%
3x60m KB/DB Front Rack Walk

WOD
30 Back Squats
20 Burpees Over The Bar
10 Shoulder To Overhead
30 Front Squats
20 Burpees Over The Bar
10 Shoulder To Overhead
30 Overhead Squats
20 Burpees Over The Bar
10 Shoulder To Overhead

Men 50kg
Women 30kg

MOBILITY

Hips

Glutes
Quads
Hamstrings