16-05-2016

FITNESS

WOD1 4 Rnds For Time CAP 12

8-10 RM Front Squat (Slow Eccentric)
4-5 Nordic Hamstring (Slow Eccentric)
@ the END of each Rnd 1min Rest

WOD2 AMRAP 19
5 Bear Complex
1 Rnd Run

BURNOUT

5 rounds of
0-1min: 25sec L-sit
1-2: 18 sit ups
3-4: 30 hollow rocks
4-5: 15-25 push ups
5-7: 250m run

14-5-2016

FITNESS

North Zone"Filthy Fifty" CAP 35min

Challenge Time:25''

For time:
50 Push press, Rx 40-25/15
50 Jumping pull-ups
50 Kettlebell swings, Rx 20-16kgr
50 Walking Lunge
50 Knees to elbows
50 Box jump, 24 inch box
50 Back extensions
50 Wall ball shots, 9kgr ball
50 Burpees
50 Double unders

@ the End 500m Run Active Rest

13-05-2016

FITNESS

WOD1 4 Rnds For Time
7-10 RM Dumbbell Press (Slow Eccentric)
5-8 RM DeadLift
@ the END of each Rnd 1,5 min Rest


WOD 2 Team of 6 (3+3)
AMRAP 14 / Every 3 Min 30 HR Push Ups per Team
Sled Sprints Rx 60-30kg / 20-5
Team of 6 (3 on side + 3 on the other)

MAX Athlete Capacity 30 - people


BURNOUT

The Ghost


6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

12-05-2016

FITNESS

WOD1 Strength

OHS
3,3,3,3 RM
Back Squat
3,3,3 RM


WOD2 Team of 2
30 Snatch Rx45-60/25-35
30 sec break
30 OHS Rx45-60/25-35
30 sec break
30 Clean N Jerk Rx55-70/30-40
30 sec break
30 Thrusters Rx45-60/30-40

BURNOUT


Amrap 25'


250m Run
30 Plank hip touch
20 Mountain climbers
15 Side plank cruncher
10 Reverse burpeer
250m Row

11-5-2016

FITNESS

Skill
Ring Muscle Up

WOD#1

3Rnds For Time (CAP10)
5 Ring MU
50m Heavy Shuttle Farmers Carry
20 V-sitUps

WOD#2

TABATA 20-10 7 Rnds Each Rnd
-Swings 
-DU
-Speed Scater
 

BURNOUT

E.M.O.M. 14'

10 sit-ups
10 v-ups
10 hollw rocks

AMRAP 14'

15 wall ball
10 tuck jumps
250m run




 

10-05-2016

FITNESS


Skill
Practice the Following
Pistols
HSP

WOD 5 Rnds For Time
10 Alternate Pistols (5+5)
5 Ring Dips
20 One leg Alternate side Box Jump on small Box
5 HSP


BURNOUT

Amrap 8'
10 Burpees
10 Ground To Ovearhead
250m Run

Amrap 8'
30 Jumping Jacks
30 Arch To Hollow
250m Run

Amrap 8'
15 Sit-Ups
15 Squat 


 

09-05-2016

FITNESS

WOD#1

EMOM 10

Front Squat (even)

6-8 (RM) (Slow Eccentric)
Pull Ups Mix Grip (odd)
8 (RM) (4+4) (Slow Eccentric)


WOD#2

For Time 21-15-9 CAP17
Power Clean (Rx 40-50 kg/25-35 kg)
V - Push Ups Paralletes
Pull Ups
1 Rnd Run

BURNOUT

WOD#1

2 Rounds of

3' Squat hold
*Every 10" perform
squat jump

3' plank
*every 10" perform
push-up

WOD#2

AMRAP 15'
250m run
250m row
50 DU


07-05-2016

FITNESS

WOD1 4 Rnds For Time CAP 14
4-6 RM OHS (Slow Eccentric)
10 Single Leg Deadlift with Kb (10+10)(Slow Eccentric)
@ the END of each Rnd 1 min Rest


WOD2 AMRAP 16
5 Full Snatch
10 Weighted Walking Lunges
15 Wall Ball

 

06-05-2016

FITNESS

For Time 15Reps-->5Reps CAP30

Ring Push Ups
Cal Row/Skierg 15Cal-->5Cal
Plyometric on Small Box-Jump
T2R/T2B


@ the End 1 km Run - Active Rest

BURNOUT

AMRAP 13'

10 Burpees
20 DU
250 Run


Tabata
Bosu squat
Chest passes
Mountain climbers
Jumping jacks

05-05-2016

FITNESS

WOD#1

5 Rnds For Time CAP 12'

Back Squat
7-10 RM (Slow Eccentric)
ChinUP
7-10 RM (Slow Eccentric)


WOD#2

AMRAP 16'
10 Reverse Burpees Box Jump
5 Man Maker
15 V-Sit Ups
30 DU

BURNOUT

TABATA
ground to overhead

TABATA
sit-ups

TABATA
hollow rocks

AMRAP15'

10 push ups to side plank
10 jumping lunges
10 jumbing jacks
250m run