19-02-2019

FITNESS

STRENGTH

3 sets of
8 One arm Dumbell row Each Arm
10 Weighted Ring Push ups
30'' Handstand Hold


FOR TIME
3 Rounds of
15/12 Cal Row
24 Box Jumps Over
15 Ring Dips
24m One Arm Walking Overhead Lunge 30/17.5
15 Swings 32/24


BURNOUT

EVERY 2 min for 30'

- 10 Cal Air Runner, 10 Burpees
- 10/8 Cal Air Bike, 20 Air Squat
- 80m Sled
- 10 Push Ups, 30 DU
- 10 V ups, 10 Sit Ups, 15 Squat Jumps

18-02-2019

FITNESS

STRENGTH

3 sets of
12 Back Squats @60%1RM
8 Pull Ups Weighted

TEAM OF 2

FOR TIME
10 Rounds Of
12 Power Clean 60/40
12 Front Squats
12 Burpees Over Bar
8 Bar Muscle up/ Banded Muscle Ups/ 12 Pull Ups

BURNOUT

TEAM OF 2

AMRAP 30
30 Wallball
30 Cal Row
30m Lunges Walking
30 cal Ski
30 Hand Release Push Ups
30m Bear Walk

16-02-2019

FITNESS

FOR TIME
3 Rounds of
400m Run
30 Box Jumps 75/50cm
30 Wallball 9/6
30 Swings 32/20
15 Pull Ups

ΕΜΟΜ 4
40'' Weighted plank

MOBILITY

Quads

Hamstrings

15-02-2019

FITNESS

STRENGTH
3 sets of
40'' Ηollow
25'' L Sit From Boxes
6 Strict Toes To Bar (slow eccentric)

With A Running Clock

0 - 10'
FOR TIME
50-40-30-20-10
DU
25-20-15-10-5
Medball Strict Leg Raise 6/4

10' - 20'
EMOM
odd: 15/12 Cal Row
even: 12 Burpees Over Row
 

BURNOUT

AMRAP 9
15 Swings
15 V Ups
20 DU

AMRAP 9
15 Ground To Overhead
15 Weighted Sit Ups
15/13 Cal Air Runner

AMRAP 9
10 Burpees
20 Kettlebell Thrusters
30 Jumps To Target

 

14-02-2019

FITNESS


STRENGTH
3 sets of
40m Double Kettlebell Overhead Walk
30'' Copenhagen plank
30'' Copenhagen plank


TEAM OF 2
3 Rounds Of
30 Squat Snatch 40/25
30 Toes To Bar
30 Pistols
30 Reverse Burpees 25/15
30 Cal Air Runner
 

BURNOUT

VALENTINE'S BURNOUT

AMRAP 30
200m run together
20 high knees (each Partner )
15 couple squats (each Partner )
10 couple sit up/leg raises (each Partner)
10 jumps over plank (each Partner )
10 taps from plank (each Partner )
 

13-02-2019

FITNESS

STRENGTH

3 sets of
14 Double Kettlebell Front Rack Lunges
8 Bench Press

FOR TIME
5 Rounds of
15/12 Cal Air Bike
12 Deadlift 50/35
9 Front Squats 50/35
6 Shoulder to Overhead 50/35


BURNOUT

EVERY 2 minutes For 30'

- 22/18 Cal Row
- 18/16 Cal Ski
- 40m Walking Lunges
- 20 V Ups, 30 Russian twists
- 10 Push Ups, 15 Air Squat, 30 DU


MOBILITY

mobility

thoracic

ankle

12-02-2019

FITNESS

CORE STRENGTH
3 sets of
14 Around The World / Scaled
12 Chest Supported Rows

Skill : Muscle Up
RX:Find a Complex For Max Unbroken Reps of
1 Muscle up, 1 Dip, 1 Toes To Ring

FOR TIME
50/42 cal Row
40 One Arm Dumbell Thrusters
30/24 cal Ski
20m Handstand Walk/6 WallWalk
15/10 Muscle Ups

BURNOUT

TEAMS OF 2


AMRAP 8
Bike Relay
* switch every 30''
Go For Max Calories

AMRAP 8
Partner A : 40m Heavy Sled Pull With A Battle Rope
Partner B : Air Runner

AMRAP 8
Max reps Burpees over Partner the other hold a plank
* every 2 minutes do 10 synchronised jump squats

11-02-2019

FITNESS

STRENGTH

3 Sets Of
30 Hollow Rocks Weighted
25'' L Sit
12 Double Kettlebell Deadlift

TEAM OF 2

FOR TIME
21-15-9
Squat Clean 60/40
Burpees Box Jump

42-30-18
Cal Air Runner
Wallball 12/6

84-60-32
DU
50 Hand Release Push Ups

BURNOUT

TEAMS OF 2

AMRAP 12
500/400m row
40 weighted sit ups
30 jumps to target
20 couple synchronised sit ups

AMRAP 12
400/300m ski
30 V Ups
20 box Jumps
10 synchronised Push Ups

EMOM 6
Partner A : Swings
Partner B : Plank

09-02-2019

FITNESS

STENGTH

FRONT SQUAT
1*3 @80%1rm
1*(2-3)@90%
1*1 @100%

FOR TIME
3 Rounds Of
10 Deadlift 100/70
20 Pistols
30 DU

FOR TIME
3 Rounds of
15 Overhead Squat 50/30
21 Box Jumps over
27 Sit Ups

MOBILITY

Back Squat

Front Squat

08-02-2019

FITNESS

GRIP AND CORE STRENGTH

3 Sets Of
50'' Weighted Hang From Bar
20 Heavy Box Step Ups Over
30 Hollow Rocks Weighted



2 Rounds Of

AMRAP 5
8 Chest To Bar/ Pull Ups
15/12 Cal Row
30m Walking Lunges

AMRAP 5
15 V Ups
10 Burpees To Target
10 Double Dumbbell Clean


rest 1 between sets
 

BURNOUT

AMRAP 8

10/8 cal Bike
30 DU

AMRAP 8
12/10 cal Runner
15 wallball

AMRAP 8
20 lunges
20 mountain climbers
15 sit ups holding 2 dumbells


CORE 3'
hollow with feet to the floor
when you break 20 Jumping Jacks