21-01-2016

FITNESS

WOD#1

For time:
5 rounds of:
14 Thrusters 60/40
20 Ring Dips

BURNOUT

In teams of 4

Amrap 20'
1st pt : weighted sled
2nd pt: Hollow rocks
3rd pt : Overhead KB Hold
4rth pt: Shuttle KB run
* every 60m sled partners switch


20-01-2016

FITNESS 


Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters


BURN OUT

WOD#1

3' Plank
2' Swings
2' Sit ups
1:30'' Swings
1:30'' V ups
1' Swings
1' Hollow rocks
30'' Swings
30'' L sit

WOD#2
Amrap 5'
Burpee box jump overs


WOD#3
Amrap 3'
Wall ball

19-01-2016

FITNESS

WOD#1
Work to a heavy
Hang Squat Snatch

WOD#2
10 rounds
250m row
*rest 1:1



BURNOUT


WOD#1
Amrap 12'
20 SDHP
20 Shuttle run (10m)


WOD#2
Amrap 12'
20 Thrusters
20 Shuttle run (10m)
 

18-01-2016

FITNESS

WOD#1

For time
3 rounds of:
100 Squat
50 Box Jumps
25 Burpees

BURNOUT

WOD#1

4 Rounds of
4 Reverse Burpees
8 Side plank to side plank
16 sit ups
24 jumping lunges


WOD#2
E.M.O.M 12'
1st:side plank crunches
2st:side plank crunches
3rd: Kb swings

16-01-2016

FITNESS

WOD#1


EMOM15min
7 HSPU
3 L-Sit Pull ups

15-01-2016

FITNESS

WOD#1
Back Squat
10-10-10

WOD#2
21-15-9
Deadlift 50/30
Hang Power Clean
Shoulder to Overhead



BURN OUT

Find a complex with a plate or medball of:

5 Deadlifts
5 Squat
5 Push press
5 Ground to overhead.


WOD#1
For time
6 Rounds of
1 complex
15 weighted sit ups
30'' squat hold


WOD#2
E.M.O.M. 10'
Odd: Weighted plank
Even: Man's maker

14-01-2016

FITNESS

WOD#1

For time
3 rounds of:
50 walking lunge
25 Push ups
150 Double unders

BURNOUT

Amrap 25'

5 Pull-ups
10 Push-ups
15 Squat
10 Box jumps
5 Burpees
250m Run

13-01-2016

FITNESS

WOD#1

In teams of 2
100 Thrusters 40/30
80 Burpee Box Jumps
60 Bar Muscle Ups
2k Run

*Divide reps/distances
as you choose


BURNOUT

WOD#1

Amrap 15'
In teams Sled relay
*load your sled 5/2,5kg every 60m.

WOD#2
Amrap 15'
First partner: 250m run
Second partner : Amrap from arch to hollow position

12-01-2016

FITNESS

WOD#1
For time:
2 Rounds
250m KB Carry
25 HSPU
50 Pistols

*Hold a KB at chest level
If it falls bellow your chest
stop and rest.



BURN OUT

E.M.O.M 25'

1st:side jumps over hurdles
2nd:step up kb
3rd: russian twists with plate
4rth:kb ground to overhead
5th: Rest

11-01-2016

FITNESS

WOD#1

Work to a heavy
Hang Power Clean

WOD#2
5 Rounds for time
6 Hnag Power Clean
40 Double Unders
400m Run 

BURNOUT

WOD#1

E.M.O.M 3'
25'' row Find your top cal intensity
Rest 2min

WOD#2
Amrap 10'
Try to go as long you can to 80% of your top cal intensity.
When you go below take 30'' rest and then start again.

WOD#3
Amrap 10'
20DU
10 Burpees with plate