13-09-2016

FITNESS 


SKILL
BMU

WOD
8,7,6,5,4,3,2,1 BMU

10,20,30,40,50,60,70,80 DU

@ THE END
8 Transition (30 sec)
Left arm side Plank to Right arm side Plank
 

BURNOUT

4 Rounds of

1' sled
1' bosu squat
1' chest passes
1' side jumps
250m run
1' rest

12-09-2016

FITNESS

STRENGTH


STRENGTH
3 set x (Slow eccentric)
5right +5left Split Squats Front Foot Elevated
Mix Grip Pull Up 3+3

WOD 1 (Team of 2) 4/5 Rnds For Time:
1 Clean + 3 Push Press + 4Front Squat (A)
1 Clean + 3 Push Press + 4Front Squat (B)

WOD 2 (Team of 2) AMRAP 10
1Rnd (2 Barbells) Heavy farmer walk (Load RM)
25 + 25 V-Push Ups





 

BURNOUT

4 Rounds Of

0'-1' 15 wallball
1'-2' 11/9 calski
2'-3' 10/8 cal
bike
3'-4' burpees

10-09-2016



Strength
2set x 10 Front Squat (Slow eccentric)

WOD
WOD - TEAM OF 2

36 rounds of:
1BMU/ C2B/ Pullups
2 Squat Clean Thruster
3 Reverse Burpees

Cap 25' min
One partner completes one round,the other rests

09-09-2016

FITNESS

Strength

2 set x 10 OHS (Slow eccentric)

WOD#1 (Team of 2)

42-30-18
Wall ball
Swings
Cal Skierg

WOD#2

AMRAP 9' (team of 6)
3+3 Shuttle SLED sprints 40m

BURNOUT 

AMRAP 20'

250m Run
20 Box jumps
20 Hollow rocks
20 Arch rocks
20 Side jumps

AMRAP 8'

20 Mountain climbers
20'' Plank
30'' Squat hold

 

08-09-2016

FITNESS

Strength


2 set x 10 Back Squat (Slow eccentric)


WOD AMRAP 12
3 Power Clean
3 Push Press
6 Chest to Bar
6 Box Jump
9 V-UPs

@ the end
8 Transition (30 sec)
Hollow to Arch 

BURNOUT

3 Rounds Of

0'-1' Hollow
2'-3' 250m Run
3'-4' Plank
4'-6' 400m Row
6'-7' L-Sit
7'-9' 700m Bike
9'-10' Rest

07-09-2016

FITNESS 



Mobility
Ankle

SKILL
Pistols

WOD 4 Rnds For time
5 Left Leg + 5 Right Leg Pistols
5 Left Arm+ 5 Right Arm Swings
5 Left Arm + 5 Right Arm Russian Sit-up
10 HR-PushUps
50 DU



BURNOUT

Amrap 14'

15 wallball
15 cal row
250m run

EMOM 14'
odd: 12/10 cal ski
even: 1' push ups

06-09-2016

FITNESS

STRENGTH
4 sets X 2+2
Mix Grip Pull Up (very Slow eccentric)

SKILL
HS + HSPU

WOD AMRAP10
(Box Jump Height according athlete level)
5 HSPU
5 Left Leg Small Box Jumps
5 Right Leg Small Box Jumps
10 V-SITUPS


BURNOUT

Amrap 8'

10m Shuttle Sprint
2 Burpees

Amrap 8'
20 Mountain Climbers
20 V-ups
20 Hollow Rocks

05-09-2016

FITNESS

STRENGTH

2 sets X 10RM
Bench Press (Slow eccentric)
Dead Lift (Slow eccentric)

WOD (Team of 2) 5 Rnds For Time:

2 Snatch +3OHS (A)
2 Snatch +3 OHS (B)
8 T2B (A)
8T2B (B)
1 Rnd Run (A +B)

BURNOUT

3*500m Row / 3*500m Ski
Rest 2 min Between Sets

AMRAP 12'
250m Run
25 Sit ups

AMRAP 12'
30 DU
15 Down Ups








 

03-09-2016


WOD1 4 Rnds For Time
16 Walking Lunges
10 T2B
16 Wall Ball
10 DeadLift



WOD 2

1,5 MIN Hold Bridge with weight

Left side Hollow hold 

1 min break
1,5 MIN Hold Bridge with weight

Transition  Hollow to Arch hold