24-04-2019

FITNESS

EMOM 10min
ODD: 5 Heavy Power Clean
EVEN: Rest

EMOM 10min
ODD:
1 unbroken Heavy set of
3 Squat Cleans
3 Front Squats
3 Push Jerk
EVEN : 15/12 Cal. Row

EMOM 10min
ODD : 15/12 Cal Air Runner
EVEN : 50 DU

BURNOUT

AMRAP 10

20/15 Cal Bike
15/10 Push Ups
20 Sit Ups

AMRAP 10
15/12 Cal Ski
15 Box Jumps
20 Lunges

AMRAP 10
250m Run
20 V Sit Ups
20 Swings

MOBILITY

Hips

Groins

23-04-2019

FITNESS

Skill: Handstand Walk


AMRAP 10min
30 DU
12 m Handstand Walk/ 5 Wallwalk
12/10 Cal. Skierg

Rest 2'

AMRAP 8min
21 Sit Ups
12/10 Cal. Air Bike
2/1 Legless

Rest 2'

For Time
7-6-5
Ring Muscle Ups
250m. Run



BURNOUT

EMOM 30

- 12/10 cal runner
- 20 goblet squat
- 10 burpees over kettlebell
- 50 du/100 jump rope
- 12/10 cal row
- 40m sled

22-04-2019

FITNESS

push pull strength

Strength
3 Sets of:
8 Bench Press @ 75%1RM
5 Mix Grip Pull Ups with 2sec Pause at the Top

WOD
Team of 2
4 Rounds for Time:
16 Power Snatch (50/35)
24 Burpee Box Jumps
32 Toes to Bar
250m Run Together

BURNOUT

TEAM OF 2

AMRAP 16
400/300m ski
40 burpees
40 lunges holding a heavy kettblebell
40 V Sit Ups

FOR TIME
1500m RUN

FOR TIME
100/70 Cal Air bike

20-04-2019

FITNESS

Strength
Υou Have 15'
2 Back Squats @90%1RM
Find 1RM Back Squat

AMRAP 9
12/10 Cal Row
10 Thrusters 40/25

AMRAP 6
15 Box Jumps
10 Cal Air Runner

AMRAP 3min
Squat Clean (90/ 50)

rest 2 between AMRAPs

MOBILITY

Thoracic Spine

Squat Therapy

19-04-2019

FITNESS



Core Strength
3 Sets of:
20 Med Ball V Ups
20 Heavy Russian Twists
20'' L Sit

FOR TIME
80/50 Cal Air Bike
50 Sit Ups
1 km run
50 Sit Ups
200 DU
50 Sit Ups


 

BURNOUT

with running clock for 27'


0-3'
200/150m Air Runner
20 Goblet Squat
15 HR push Ups

3'-6'
25/20 Cal Row
20 Sit Ups weighted
10 Burpees


REST 1 BETWEEN SETS

18-04-2019

FITNESS

WOD

Team of 2

Running Clock:
0’-10’
For Time
30 D ball Shoulder Over
50 Chest To Bar
70 Hand Release Push Ups

10’-20’
For Time
4 Rounds Of
60m Sled
15 Synchronised burpees

20’-30’
FOR TIME
4 Rounds of
20 Kettlebell Swings 24/16
20 Front Rack Lunges 50kg


BURNOUT

TEAM OF 2


AMRAP 32
50 Slamball Squat to chest pass
50/36 Cal Air Bike
50 Sumo deadlifts
50 V sit ups
50 dumbell step ups over
500m run (not together)

17/04/2019

FITNESS

Strength
3 Sets of:
1-2 Front Squats @ 95%1RM

WOD

AMRAP 7min
10 Hang Power Snatch (40/25)
10 Front Squats

Rest 3min

AMRAP 7min
12 deadlift 60/35
9 Hang Power Clean
6 Push Jerk

 

BURNOUT

2 ROUNDS OF

AMRAP 4
15 wallball
15/11 Cal Ski

REST 1

AMRAP 4
15 swings
50 DU

REST 1

AMRAP 4
15 box jumps
15/12 Cal Air Bike

REST 1

tabata
Plank

MOBILITY

Hamstrings

upper back

16-04-2019

FITNESS


Strength
3 Sets of
10 Inverted Row (Feet Elevated)
12 Alternate Seated Dumbbell Press


For Time
21-15-9
Burpees
Toes To Bar
50 DU

rest 2'

For Time
14-12-10
Hand Stand Push Ups
Pistols
Cal. Skierg (women 12-10-8)

BURNOUT

AMRAP 15

500/400m run
40 russian twists
30 ground to overhead
20 burpees


rest 2'


AMRAP 15
500/400m row
40 sit ups weighted
30 walking lunges
15 reverse burpees 

13-04-2019


FITNESS

Strength
3 Sets of:
12 Heavy Front Rack Lunges

WOD#1
Amrap 10min
2,4,6,8,…
Ring Dips
Toes To Bar
12/10 Cal. Row

WOD#2
Amrap 10 min
2,4,6,8,10
Two Dumbbell Clusters
20 DU

MOBILITY

Elbows wrists
Quads calfs

 

12-04-2019

FITNESS

gymnastics strength

Strength
Gymnastics Complex
3 Sets of:
2 Chest to Bar
4 Pull Ups/ Banded
6 Toes to Bar/ Leg Raises
*All Movements Should be Strict
and Unbroken


WOD#1
Amrap 16min
2/1 Rope Climbs
12m Handstand Walk/4 wallwalk
20m Dumbbell Walking Lunges
250m Run

WOD#2
Double Tabata
Hollow Hold (Weighted)


BURNOUT

EMOM 30 40on-20off

- sled
- row
- step ups holding a plate
- Sit Ups
- Air runner
- burpees