19-02-2016

FITNESS

WOD#1
EMOMx30
1st: Burpee Pull Ups
2nd: Dumbell Hang Clean
3rd: Double Unders 


BURNOUT

WOD#1
30-20-10
Slam Ball
250m Overhead Walk (plate)

WOD#2
4 Rounds of
1' Alternate steps (Box)
1' Hollow Rocks

WOD#3
3 Rounds of
1' Chest Passes
1' High Knees

18-02-2016

FITNESS

Amrap 15'
30 v-sit ups
30 turkish get ups
30 v-sit ups
30 one-arm overhead squat 


BURNOUT

WOD#1

50 Sit ups
50 DU
40 Sit ups
50 DU
30 Sit ups
50 DU
20 Sit ups
50 DU
10 Sit ups
50 DU

WOD#2
Amrap 10'
100m Run
15 Jumping Squat

17-02-2016

FITNESS

Eva
For time:
5 rounds
Run 800 meters
30 kettlebell swings 32/24
30 pull-ups.


BURNOUT


WOD#1

3 Rounds of
30'' High knees
30'' Mountain climbers
30'' Jumping jacks
30'' Squat jump
30'' Alternate steps
30'' Jumping lunges
2' Side plank

Rest 2'

WOD#2
Amrap 12'
2,4,6,8,10,12
Wall Ball
Reverse Burpees

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