22-09-2017

FITNESS

Conditioning Day

Skill: GHD Sit ups, Burpee Death Circles

2 Rounds of
2min: Burpee Death Circles
1min: Rest
2min: Wall Walk
1min: Rest
2min: Cal Row
1min: Rest
2min: DU/SJR
1min: Rest
2min: GHD Sit ups
1min: Rest

BURNOUT

Amrap 5min

30m Sled Push
30m Reverse Sled Drag

Rest 2min

Amrap 5min
12/9 Cal Assault Bike
7 Burpees

Rest 2min

Amrap 5min
30 DU/60 SJR
20 Lunges

Rest 2min

Amrap 5min
8 KB Thrusters
8 KB Swings
8 Push ups
 

21-09-2017

FITNESS

Skill: Squat Clean


Team of 2

Amrap 20min
4 Bar Muscle ups/ Strict Pull ups
6 Burpees over the bar
8 Squat Clean 80-60/50-40

BURNOUT

Team of 2

2000m Row
1000m Skierg
500m Run Together
100 DU/ 200 SJR
80 Sit ups With Medball
60 Slam Balls
40 Burpee Box Jumps
20 Push ups

Tabata 8 sets
Hollow Hold

20-09-2017

FITNESS

Strength

4x5 Deadlift (Climbing)
4x8 Strict TTB/Leg Raises

Skill: DB Snatch

WOD
5 Rounds of
14 DB Snatch 20/12,5
14 OH DB Lunges (7R/7L)
14/10 Cal Assault Bike

BURNOUT

3 Rounds of

Amrap 4min
20 Burpees
15 Jumping Squat
The Remaining Time
Max Reps Plank

Rest 1min B2N Rounds

3 Rounds of
Amrap 4min
15/12 Cal Skierg
20 KB Swings
The Remaining Time
Max Reps DU/SJR

Rest 1min B2N Rounds

MOBILITY

Mobility

Lower Back
Thoracic
Shoulders
Front Rack

19-09-2017

FITNESS

Skill: GHD Sit ups


Strength
4 Round of
6 Strict Pull ups
6 Strict Ring Dips/Dips
10 GHD Sit ups
5 Strict HSPU/ 2 Wall Walk

WOD
3 Rounds of
18/15 Cal Row
15 Sit ups
12 Box Jumps
9 Burpee to C2B/Pull up


BURNOUT

10x30m Sprints


Then

WOD
Team of 2
Amrap 20min
250m Run Together
20/16 Cal Assault Bike
20 Push ups
20 Sit ups
20 Lunges
 

18-09-2017

FITNESS

Strength

4x8 Overhead Squats (Climbing)
4x1min KB/DB Farmers Carry Hold

Team of 2
WOD
Amrap 16min
30 KB/DB Deadlift 32/24 or 30/20
30 HR Push ups/ Push ups
30 Goblet Squats
40 DU/ 80 SJR




BURNOUT

Tabata 8 sets
Cal Row

Tabata 8 sets
Cal Skierg

Amrap 15min
3,6,9,12,15...
Slamballs
Sit ups with Medball
Burpees over the Slamball

Then after wod no re
For 3min Plank

16-09-2017

FITNESS

Emom x 16min

1) 40sec Hollow Hold
2) 40sec Sit ups
3) 40sec Squat Hold
4) 40sec Hang Position Hold

Benchmark WOD
''HELEN''
3 Rounds of
400m Run
12 Pull ups
21 KB Swings 24/16

MOBILITY

Deadlift

Hamstrings
Glutes
Lower Back
Thoracic

15-09-2017

FITNESS

Strength

3x8 Seated Weighted Pull Rope (Slow Eccentric)
3x10 KB/DB Box Steps ups 5/5 ( Slow Eccentric)
3x5 Strict TTB/Strict Leg Raises

Skill: DB Power Clean

WOD
Amrap 15min
10 DB Power Clean 20/12,5
15 Sit ups
15 Box Jumps
15/12 Cal Row

BURNOUT

Core Strength

2 Rounds of
1min Hollow Hold
1min Push up Hold
1min Arch Hold
1min Sit ups
1min Rest

Team of 2
Amrap 20min
60m Sled
30 Push ups
30 KB Swings
30 Sit ups
30 Air Squats
250m Run Together

14-09-2017

FITNESS

Skill: Squat Snatch


Team of 3

WOD
BURPEE-BAR-AMANDA
For Time
30-24-18-12-6
Bar Muscle ups/Pull ups
Squat Snatch 60/40
Burpees over the bar

BURNOUT

Tabata 8 sets

Side Plank
4 Sets Right Side
4 Sets Left Side

Amrap 8min
10 Jumping Squats
10 Push ups
10 Sit ups

Rest 2min

Amrap 8min
5x10m Shuttle Run
30 Jumping Jacks
10 Burpees

Rest 2min

Tabata 8 sets
Weighted Hollow Hold

13-09-2017

FITNESS

Strength

3x6 Barbell Strict Press (Climbing)
3x10 Bent Over Row

Skill: Clean and Jerk

WOD
3 Rounds of
250m Run
15 Clean and Jerks 60/40
40 DU/120 SJR

BURNOUT

3 Rounds of

Amrap 4min
10/7 Cal Skierg
15 SDHP
Max Reps DU/SJR

Rest 1min B2N Rounds

3 Rounds of
Amrap 4min
15/12 Cal Row
20 Sit Ups
Max Reps Burpees

Rest 1min B2N Rounds

MOBILITY

Ankle

Hips
Thoracic
Mobility
Overhead Squat

12-09-2017

FITNESS

Skill: GHD Sit-ups


Strength
3x6 Strict C2B/Pull ups
3x3 Wall Walk
*With 2sec pause at the top
3x15 GHD Sit ups
3x15 GHD Hip Extension

WOD
Amrap 16min
20/16 Cal Row
20 Sit ups
20 Alternate DB Snatch (20/12,5)
20 DB OH Lunges (10/10)



BURNOUT

Team of 2


Amrap 8min
Partner A: 250m Run
Partner B: Max Burpees

Rest 2min

Amrap 8min
Partner A: 60m Sled
Partner B: Max Air Squats

Rest 2min

Amrap 8min
Partner A: 75 DU/ 150 SJR
Partner B: Max Hollow Hold