4-5-2016

WOD1

EMOM 10

Horrizontal or Elevated Ring Row 7-10 RM (Slow Eccentric)

Push Press 7-10 RM (Slow Eccentric)

WOD2

AMRAP 15

5 Clusters

10 T2B

15 Swings

@ the End 1km Run


BURNOUT


Amrap 15

15 kb deadlift

30 mountain climbers

15 sit ups

250m run


Amrap 15

15 squat

15 push ups

250m row

15 jumps over row

28-04-2016

FITNESS

SKILL

Practise for 12min
HS Walk / HS Hold
Every 2 min stop and perform
6 Mix Grip Pull Ups

WOD AMRAP 15'
16 Walking Weighted Lunges
8 Reverse Burpess
4 Wall Walk

BURNOUT

EMOM 8'

odd: 11/9 cal Ski

even: 10 Burpees

EMOM 8'

odd: 15/12 cal Row

even: 15 Thrusters

EMOM 8'

odd: 10/8 cal Bike

even: 15 Swings

27-04-2016

WOD1 CAP12
DeadLift
12 10 8 6 4 (RM)
Dips (on Boxes)
5 x Max-Reps

WOD2 CAP20
5 Rnds For Time
5 Clean Rx50-60/30-40
10 Burpess Box Jump
15 Weighted SitUps
@ the END
1 km Run

BURNOUT


AMRAP 25'

20CAL row
20squat
20step up
20 DU
250m run
20 sit-ups
20push -ups

26-04-2016

FITNESS

AMRAP 15 Min


WOD#1


5 Bar Muscle Up
10 cal Row/Skierg
15 Arch Rock
20 Plyometric Box Jump

WOD#2

TABATA (20-10)


HS Hold
hollow Hold
Push Up Hold

BURNOUT


3' Plank

AMRAP 5'

10 Burpees

20 Lunges

3' Plank

AMRAP 5'

20 DU

20 Squat

3' Plank

AMRAP 5'

250m Run

30 Mountain Climbers

25-04-2016

FITNESS

WOD1 EMOM 10
Front Squat (even)
8,8,8,8,8 (RM)
Chin Ups (odd)
8,8,8,8,8 (RM)

WOD2 4 Rnds For Time
10 Thrusters (Rx 40 kg/16kg)
15 Swings (Rx 20 kg/16kg)
10 V-Push Ups Paralletes  


BURNOUT

Team of two Amrap 30

1st partner: 250m run/300m row
2nd partner: (amrap)5 push ups, 10 sit-ups, 15 squat, 20 mountain climbers
Then switch

23-04-2016

FITNESS

WOD#1 (Pair WOD)

60 Med ball sit Up Throw
Shuttle 50 m Partner Carry
250m W. barbell Farmers Walk partner
250 m Run together
Shuttle 50 m Partner Carry
250 m Run together
250m W. barbell Farmers Walk partner
250 m Run together 

22-04-2016

FITNESS

WOD1

DeadLift Cap 12
15,12,10,8,6,4 (RM)

WOD2
4 Rnds For Time Cap 15
7 Power Clean + 7 Push Press
20 Hollow Rock
7 Pull Up
1 Rnd Run


BURNOUT


3 Rounds of 30' on 30 off:

-burpees

-squat hold slam ball

-v-ups

-tuck jumps

-high knees

-sit-ups

-arch rocks

-hollow rocks

-side jumps

-slamball

21-04-2016

FITNESS


WOD#1

3 Rnds for time
5 HSP
10 Box Jump
10 T2B


WOD#2

TABATA (20-10)

8 Rnds each
1 min Rest between

SWINGS
WALL BALL
DU


BURNOUT

5 * 250 m row
rest 1' between sets

AMRAP 20'
30'' hollow
30'' arch
15 arch to hollow
30mountain climbers
250 run
 

20-04-2016

WOD1
OHS
10,8,6,4,2,1 (RM)


WOD2 ( team of 2)

60 Med ball sit Up Throw
30 Full Snatch
60 Walikng Lunges
30Power Clean
60 Med ball sit Up Throw

BURNOUT


AMRAP 8
10 tuck jumps
15 swings
20 j. jacks

AMRAP 8
10 CAL Row
30 high knees
250m run

AMRAP 8
10 burpees
10 jump squat
30'' hollow