13-06-2019


FITNESS

Core Strength

1 Giga set Of
20 Turkish Get Ups
40 Hollow Rocks
40 Superman Press
40 Russian Twists

Team Of 2

With A Running Clock
0-4
FOR TIME
80 Burpees

6-10
FOR TIME
80/60 Cal Air Bike

12-16
FOR TIME
80 Box Jumps Over

18-22
FOR TIME
1000/800m Relay On Air Runner

24-28
FOR TIME
40 Bar Muscle Ups/ 70 Chest To Bar/ 80 Pull Ups

Between Sets: 2' Rest




BURNOUT

TEAM OF 2


AMRAP 32
250m run with medball together
500m ski
1000m row
75 squat chest passes
50 syncronized burpees
100 du/200 singles

12-06-2019

FITNESS

leg strength

BACK SQUAT
3*2@90%1RM

Skill 5' Clean And Jerk

EMOM 5
2 Heavy (Touch n Go) Power Clean

FOR TIME
'' GRACE ''
30 Clean And Jerk 60/40kg

BURNOUT

EMOM 8
- 40'' Side Plank
- 40'' Side Plank
- 40'' Squat Hold
- 40'' Hollow/Scaled Hollow

REST 1

EMOM 20
-20 Slamball
-12/9 cal ski
-15 Burpees
-25 V sit Ups

REST 1

HALF TABATA
cal row
 

MOBILITY

Thoracic

Lats
Elbow

11-06-2019

FITNESS

Skill: Handstand Push Ups

2 Rounds Of

AMRAP 6'
7 (Deficit) Handstand Push Ups
11 Double Kettlebell Swings

Rest 2'

AMRAP 6'
500m Run
max cal Row

Rest 2'

BURNOUT

 TEAM OF 2
FOR TIME
50-40-30-20-10
Cal Air Runner
Cal Assault Bike
Wall Balls
Sit ups With Medball

EVERY 2MIN 5 SYNCRONIZED BURPEES

10-06-2019


FITNESS

FRONT SQUAT
5 Front Squat @75%
3 Front Squat @ 85%
2 Front Squat @92.5%
10 Heavy Chest Supported Rows

TEAM OF 2

I Go You Go
20 Rounds Of
6/5 Cal Bike
5 Unbroken Hang Squat Clean 60/40

Every 7' Run Together 250m


BURNOUT

AMRAP 13
250m run
15 box jumps
15 wall balls
20 walking lunges

REST 1

AMRAP 13
250m/200m row
15 reverse burpees and press
15 push ups
20 sumo deadlift

REST 1

AMRAP 3
weighted plank

08-06-2019

FITNESS

Skill: Hang Power Snatch

21-15-9
Hang Power Snatch 40/25
Toes To Bar
50 DU Between Sets

Rest 5'

15-12-9
Thrusters 50/ 30
Burpees Over Bar
250m Run Between Sets

MOBILITY

Quads
Calves
Ankles

 

07-06-2019




FITNESS

CORE STRENGTH

3 Rounds Of
12 Around The World
20 Weighted hollow Rocks

Skill: Muscle Up

EVERY 3 minutes for 24

- 8/6 Muscle Ups, 15 Box Jumps

- 50 DU, 15/12 Cal Ski

- 250m RUN, 20 Sit Ups

- 500/400m Rοw

BURNOUT

3 ROUNDS FOR TIME

20 Swings
20 PushUps
20 lunges
250m run

2 MIN REST

TABATA 8 SETS
Double unders
Cal bike
Burpees

GYMNASTICS SKILLS

SKILLS

15min bar mu (progression)
15min kipping hspu
30min gymnastics wod
*MINIMUM REQUIREMENDS
A.
5 strict pull ups
7 strict dips
3 strict hspu
B.
*good shoulder mobility
*good control hs wall

06-06-2019

FITNESS




TEAM OF 2

RUNNING CLOCK

0-12
Buy in : 240m Heavy Sled
I Go You Go
10 Rounds Of
4 Devil Press


12-24
Buy in : 250m Farmers Carry
I Go You Go
8 Rounds Of
10 Bench Press 3/4 Bodyweight


24-36
Buy in : 50 D Ball Hug Squat
1 Go You Go
10 Rounds Cindy
 

BURNOUT

TEAM OF 2

AMRAP 10
Partner A: weighted plank
Partner B:12/10 cal row

AMRAP 10
Partner A: wallsit
Partner B:12/10 cal ski

AMRAP 10
Partner A: max reps burpees
Partner B:250m run


05-06-2019

FITNESS



3 Sets Of Front Squat
2x3@85%
1x2@90%
3 Sets Of 5 Heavy weighted pull ups

FOR TIME
3 Rounds of
2 Rounds DT 60/40
(12 Deadlift, 9 Hang Power Clean, 6 push Jerk)
500m Run




BURNOUT

AMRAP 14

15/12 cal Row
15 Wallball
15 box jumps
12/9 cal ski

REST 1

AMRAP 14
250m run
12 hand release push ups
16 lunges
50 du/100 singles



MOBILITY

Deadlift preparation

Hamstrings

Glutes

Lower back

04-06-2019


FITNESS

Skill: Rope Climb

FOR TIME
40/32 cal Row
60 m walking lunges
100 DU
60 m walking lunges
40/32 cal Row

rest 2'

FOR TIME
5/3 Rope Climbs
6 wheel of death
40/32 cal Ski
80 Sit Ups

BURNOUT

TEAM OF 2

AMRAP 9
120m sled
30 slamball

AMRAP 9
10 half man makers
20 synchronised weighted sit ups

AMRAP 9
RUN RELAY
30'' on air runner each partner
(Go for max distance)
 

03-06-2019

FITNESS

LEG STRENGTH
Back Squat
3x2 @85%

TEAM OF 2

FOR TIME 32
100 Swings
100 Cal Bike
100 Toes To Bar
100 Box Jumps
100 Hand Release Push Ups
100 Alternate Dumbell Snatch
1000m Run (not together)

BURNOUT

EVERY 2 MIN FOR 30MIN
- 250m run
- 20/15 hollow rocks,15 v-ups,20/15 sit ups
- 20 walking lunges,20 goblet squat
- 24/18 reps burpees
- 18/14 Cal Ski