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

04-02-2016

FITNESS

WOD#1
WOD#1
For time:

30 Clean n' Jerk 60/40
1000m Run
30 Snatch 

BURNOUT

WOD#1

Amrap 20'
5 Dumbell row each arm
5 Push up
5 squat
5 press
5 thrusters

*when you break 3 burpees
 

03-02-2016

FITNESS

WOD#1

For time:

400m run
Fran
400m run
Fran
400m run

BURNOUT

In teams of 2

WOD#1

Buy in: 100cal row

Amrap 12'

20jumps over row

50claps in a plank position

Buy out: 100 cal ski

02-02-2016

FITNESS

WOD#1
5 Rounds for time of:

50 Double-unders
25 Push-ups
5 Ring Muscle-ups

BURNOUT

WOD#1

Amrap 16'

30m burpee to broadjump

30m walking lunges

30m walk to a plank position

30m walking lunges

WOD#2

Emom 12'

1' hollow rocks

1' arch rocks

1' arch to hollow

1' rest

01-02-2016

FITNESS

WOD#1

Overhead Squat
3x2

WOD#2
4 Rounds for time of:

4 Power Cleans 90/60
4 Front Squats
4 Shoulder to Overhead

BURNOUT

WOD#1

EMOM 5 30" push ups

WOD#2

Amrap 18'

15 wallball

15 box jumps

15 swings

WOD#3

3' plank

30-01-2016

WOD#1
Work to a heavy
3 Hang Squat Snatch


WOD#2
For time:
3 rounds of
500m run
30 Deadlift 60/40
15 Hollow Rocks

29-01-2016

FITNESS

WOD#1

Not for time:
3x10 Ring Push ups
3x30'' Hollow Hold
3x30'' L-Sit Hold

then

3 rounds for time of:

5 HSPU
10 Push ups (HR)

5 Strict Pull ups
10 Kipping Pullups

5 Bar Muscle Ups
10 Chest to bar

5 Strict Toes to bar
10 Kipping Toes to bar 


BURNOUT

WOD#1

E.M.O.M 16'
1st : Side Plank
2nd: Lsit
3rd : Side Plank
4rth: Arch Rocks

WOD#2
For time
42 Squat
21 Pull-ups
30 Squat
15 Pull-ups
18 Squat
9 Pull-ups

28-01-2016

FITNESS

WOD#1

EMOM 10
3 Back Squat

WOD#2
For time:
75 Kettlebell swings 32/24
Row 1 k
75 SDHP

BURNOUT

WOD#1

E.M.O.M 20'
1st : 15/12 cal row
2nd: Amrap 5 step ups kb
3rd : Amrap DU
4rth: Amrap Squat Jumps kb
5th: 12/10 cal skierg

Amrap 2'
Weighted Sit ups
Weighted Plank