07-04-2016

FITNESS

WOD1  

EMOM 10

Strict Dumbbell Shoulder Press (odd)
10, 10, 10, 10, 10,
Strict Chin Ups (even)
10, 10, 10, 10, 10

WOD2

4 Rnds For time
10 Man Maker
15 Swings
16 Walking Lunges (weighted)

BURNOUT

3 rounds of

2' sled
2' slamball
2' reverse burpees
2' hollow rocks
2' rope jumps


06-04-2016

FITNESS

AMRAP 12min in teams of 2:

250m Run (Partner A)
Row/Skierg ( Partner B)

AMRAP 10
30 DU
30 Mountain Climber
 

BURNOUT

4 Rounds of:

1' Side jumps
1' Medball chest passes
1' Bosu squat
1' Plank

For Time: 

3x500m Run 

2' rest between sets

05-04-2016

FITNESS

EMOM 10

ODD -Push Ups with Wooden Parallets (Mix Grip : V, A, --, II, )
10,10,10,10,10 ,
EVEN - 30 Sec Hollow Hold

5 Rnds for time of:
100 DU
1 Monkey Complex*

*Monkey Complex:
6 Toes To Bar
4 Pull-ups
2 Bar Muscle Up
 

BURNOUT

Amrap 14'

15 Sit ups
15 Burpee Slamball
250m Run

Amrap 14'
12 Cal Row
20 Squat
20 Mountain Climbers

04-04-2016

FITNESS

Front Squat 5,5,5,5,5,
OHS 10,10,10

3 Rnds for Time
10 Dumbbell Thrusters
250 m Run
15 HR Push Ups 


BURNOUT

Buy in : 1500m Row

then
Amrap 15'
10 Wall Ball
20 Mountain Climbers
30 Jumping Jacks

Buy out: 1500m Run

02-04-2016

FITNESS

21-15-9 (Team of 3)


HSPU
Skierg (cal)
Ring Push Ups

01-04-2016

FITNESS

Strict Pull Ups (Mix Grip)

5-5-5-5-5-5


5 Rnds For Time

10 Burpees Box Jumps
10 Reverse BurpeesChin Ups
20 Hollow Rock

BURNOUT


2 rounds of

2'Sled
2'Push ups
2' Squat
2' Sit-ups/Hollow
2' RopeJumps/DU
2' Plank

31-03-2016

FITNESS

Power Snatch

3-3-3-3-3

then

As far as possible in 12 minutes of:
100m Sprint
10 Power Snatch 40/30
100m Sprint
11 Power Snatch
100m Sprint
12 Power Snatch


BURNOUT

AMRAP 14'

10 reverse burpees
20 jumping lunges
250 run

AMRAP 14'
200m row
15 slamball
15 chest passes

30-03-2016

FITNESS

5 Rnds for time

10 Revere Burpees+ Wall ball
10 Dead Lift
500m Run


BURNOUT

EMOM 10

Odd: 15/12cal row

Even: 15 weighted sit ups


EMOM 10

Odd:10/8 cal bike

Even: 15 weighted sit ups


EMOM10

Odd:12/10 cal ski

Even: 10 burpees ground to overhead

29-03-2016

FITNESS

4 Rounds for Time
500 Meter Row
400 Meter Run


In pairs
100 Strict Pull ups
100 Push ups
100 Toes to Bar



BURNOUT

E.M.O.M 14'
Odd:15 Box Jumps
Even : 30 DU

Amrap 14'


200m Run

24 Mountain Climbers

24 Hollow rocks

24 Lunges

28-03-2016

FITNESS

For time:
90 Double-unders
9 Ring Muscle-ups
9 Squat Clean Thrusters (Dumbbells)
80 Double-unders
8 Muscle-ups
8 Squat Clean Thrusters
70 Double-unders
7 Muscle-ups
7 Squat Clean Thrusters

BURNOUT

Amrap 25'
Tabata
Hollow with Kettlebell

Tabata
Swings

Amrap 15'
250m kb Carry
15 Deadlift
30 Side Plank Cruncher