19-04-2016

FITNESS

Team of 6


AMRAP 25 min

(3 people) Row - Plank-Hollow ( alternate every 10 cal)
(3 people share) 250 m Sled


BURNOUT

Wod#1


AMRAP 15'

250m Run
40 Sit Ups
30 Mountain Climbers
20 Lunges
10 Push Ups

Wod#2

AMRAP 15'
250m Overhead Walk
50 DU
25 Jump Squat

18-04-2016

FITNESS

WOD1 EMOM 10
Back Squat (even)
12,10,8,6,4
Alternate Mix Grip (odd)
8,8,8,8,8

WOD2 4 Rnds For Time
10 Wall Ball (Rx 9kg/6kg)
15 Swings (Rx 20 kg/16kg)
20 sit Ups
1 Rnd Run


BURNOUT

Wod#1

2 rounds of
1' plank
1 arch
1 hollow
1 Lsit
1 mountain climbers
1 j jacks
1 side jumps

Wod#2
20 cal Row
20 Squat
20 DU

16-04-2016

WOD #1


AMRAP 10'

"Skin the Cat"

WOD #2 


AMRAP 12'

20 Plyometric Alternate Box Jumps(Rx weighted)

10 V Paralletes Push ups
5 Chin Ups

15-04-2016

FITNESS

WOD1

EMOM 10
Dumbell Floor Press (Neutral Position) odd
12, 12 , 12 , 12, 12
DeadLift (even)
10, 10 , 10 , 10 , 10

WOD2 , AMRAP 15
250m Run
20 Walking Lunges (weighted)
10 T2B

BURNOUT

EMOM 14'

ODD : 15/12 cal row
EVEN : 30 hollow rocks

AMRAP 14'

250M run
15 wallball

14-04-2016

FITNESS

WOD1 - EMOM 10

Super-Strict left Arm Dumbbell Row (odd)
12, 12, 12, 12, 12
Strict Right Arm Dumbbell Row (even)
12, 12, 12, 12, 12

WOD2 - 12 Rnds For time
1 Full Snatch (Rx 55/35)
2 OHS

BURNOUT

AMRAP 30

10 plate thrusters
10 plate lunges
250 m (weighted) run

rest 30seconds b2n each round

13-04-2016

FITNESS

 3 Rnds For Time

5 Russian Sit Ups (Left Arm)
2 Turkish Get Up (Left Arm)
20 Arch Rocks
5 Russian Sit Ups (Right Arm)
2 Turkish Get Up (Right Arm)
20 Arch Rocks


BURNOUT

Amrap 30'
15 Burpees
250m Row
1' Plank
250m Run
1' Arch
250m Ski
1' Hollow

12-04-2016

FITNESS

5 Rnds For Time


5 Bar Muscle Up
20 cal ROW/SKIERG
30 Hollow Rock 


BURNOUT

4 Rounds of
20 Slamball
250m Run
20 Weighted Sit ups
250m Roq

11-04-2016

FITNESS


For Time:

14,12,10,8,6,4,2
- Power Clean (RX 50/30)
- 250 m Run
- Chin Ups
- Reverse Burpees


BURNOUT

E.M.O.M 7'
8/6 Cal Ski
10 Sit Ups

E.M.O.M 7'
12/10 Cal Row
10 Squat

E.M.O.M 7'
7/5 Cal Bike
6 Burpees

E.M.O.M 7'
20 Mountain Climbers
20 Jumping Jacks

09-04-2016

FITNESS

WOD#1

Back Squat 10 - 7 - 5 - 3 (RM)

WOD#2

In teams of 2
30 Front Squat
100 Double Unders
30 Dead Lift
100 Double Unders
30 Front Squat
100 Double Unders
30 Dead Lift

08-04-2016

FITNESS


AMRAP 20 min

250m Farmers Carry
5 OHS 50/30
250m Run
20 V Grip Push Ups with Wooden Parallets


 

BURNOUT

AMRAP 8
15 ground to overhead
250m overhead walk
15squat

AMRAP 8
20 russian twists
20v ups
20 side plank

AMRAP 8
250 run
25 weighted sit-ups
15 push -ups