16-02-2016

FITNESS

WOD#1
Hang power snatch
3-3-3-3

WOD#2
10 rounds of
250m sprint



BURNOUT

WOD#1
Amrap 8'
10 Cal ski
20 Swings

Rest 2'

WOD#2
Amrap 8'
10 Cal Row
50 Jump over row

Rest 2'

WOD#3
Amrap 8'
250m Run
15 Burppes

 

15-02-2016

FITNESS

WOD#1
For time:
21-15-9
Handstand push-ups
Ring dips
Push-ups



BURNOUT

WOD#1
3 Rounds of
2' Sled
2' Bosu squat
2' Battle rope
2' Swings
2' Agility Ladder

13-02-2016

WOD#1
For time:
50 box jumps
50 jumping pull ups
50 walking lunges
50 knees to elbows
50 back ext
50 squat
50 hspu
50 burpees

12-02-2016

FITNESS

WOD#1
5 rounds of:
12 hang power clean n' jerks 50/40
9 thrusters
6 power snatch



BURNOUT


WOD#1

1' bosu squat
1' mountain climbers
1' box jumps circuit
1' hurdler
1' push ups
1 jumping lunges

11-02-2016

FITNESS

WOD#1
For time:
12 L-sit pull ups
24 Strict pull ups
36 pull ups
1000m run


BURNOUT


WOD#1

E.M.O.M 20'
ODD: 100m sprint
even : 10 wall ball + 8 burpees

10-02-2016

WOD#1
Back Squat
10-10-10-10-10

WOD#2
4 rounds of:
3' rowing
1' muscle ups

BURN OUT

2rounds of
10x50m sprint
2' hollow

09-02-2016

FITNESS

WOD#1
Power Clean
3-3-3-3
Squat Clean
1-1-1-1

WOD#2
4 rounds of:
2' burpees
2' w.situps



BURNOUT

WOD#1

Amrap 20'
500m row
50du
50walking lunges

08-02-2016

FITNESS

WOD#1

Front Squat
2-2-2-2-2

WOD#2
For time:
3 rounds
20 Chest to bar
30 Wallball
40 push-ups

Rest 3 minutes between each round

BURNOUT

2 Rounds of tabata

Swings

Agility ladder

Ski

Air Squat

06-02-2016

FITNESS

WOD#1

For time:21-18-15-12-9-6-3
Deadlifts 100/80
Strict knees-to-elbows

05-02-2016

FITNESS

WOD#1
For time:
Accumulate 2 minutes hanging from pull-up bar,
immediately into...

25-20-15-10 reps of:
Burpee
Chest-to-bar Pull-up
HSPU


BURNOUT

WOD#1

2 Rounds of
Amrap 5'
15 2 arm kb deadlift
1 set of unbroken 2 arm kb push press

1' rest

Amrap 5' in pairs
Weighted sled
Sled pull