30-05-2017

FITNESS

Strength

4x7 (Weighted) Strict Pull up
4x7 Strict TTB/Leg Raises
4x3 Wall Walk

WOD
For Time
21-18-15-12-9-6-3
Hspu/ RX Deficit Hspu / Dumbell Press
Cal Row

BURNOUT

Team of 2


Amrap 30min
20 Cal Skierg
20 KB Swings
20 Lunges
20 Burpees
250m Run Together

29-05-2017

FITNESS

Strength
3x4 65% of 1RM Back Squat
3x4 70%
2x4 75%
1x4 80%

WOD
Team of 2
Amrap 16min
30 KB Swings 24kg/16kg
30 Air Squats
30 TTB
30 Burpees
30 DU Each/90 SJR Each

BURNOUT

Amrap 15min
250m Run
10 Burpees
10 Sit ups

Amrap 15min
15/12 Cal Row
10 Wall Balls
5 Push Ups

27-05-2017

FITNESS

Crossfit Games 2016
Hero Wod
''Murph''
For Time
1mile Run
5 Rounds of
20 Pull ups
40 Push ups
60 Air Squats
1mile Run

MOBILITY

Deadlift

Lower Back
Glutes
Hamstrings

26-05-2017

FITNESS

Skill: DB Hang Power Clean

Amrap 12min
10 DB Hang Power Clean
10 Push ups
250m Run

Rest 2min

Amrap 12min
300m Row
10 Sit ups
10 Box Jumps (60cm/50cm)

BURNOUT

Amrap 15min
10/7 Cal Skierg
10 Lunges
10 V ups/Sit ups
30 jumping jacks


Amrap 15min

250m Run With Medball

30 DU

12 Wall Balls

8 Push ups

25-5-2017

FITNESS

Team of 2


Amrap 25min
200 DU
100 Air Squats
80 Burpees
60 Wall Balls
40 TTB/Leg Raises
20 HSPU/ DB Press/ RX Deficit HSPU
10 Ring Muscle ups/ 10 C2B/ 10 Pull ups

Tabata 8sets
Hollow Hold

BURNOUT

Team of 2


Amrap 35min
250m Run Together
20 Cal Assault Bike
20 Burpees
20 Box Jumps
30sec Plank Together

24-05-2017

FITNESS

Strength

4x3 85% of 1RM Deadlift
4x60m One Arm KB/DB Overhead Walk

Skill: Hang Squat Clean

WOD
For Time
21 -18 - 15 -12 - 9
Hang Squat Clean RX(50kg/35kg)
Cal Assault Bike

BURNOUT

Tabata 8 sets

Cal Row
Tabata 8 sets
DU/ SJR

Amrap 20min
KB Hug Walk Carry 250m
10 KB Thrusters
10 KB Swings
10 Hollow Rocks/ V-ups

MOBILITY

Shoulders

Lower Back
Hips
Ankle
 

23-5-2017

FITNESS

Strength

4x5 Strict Pull ups
4x5 Strict TTB/Leg Raises
4x10 Seated DB Press

Skill: Kipping Pull ups

WOD
Amrap 16min
9 C2B/Pull ups
15 Push ups
21 KB Swings RX(24kg/16kg)
50 DU/150 SJR

BURNOUT

Team of 2


Amrap 30min
250m Run
20 Burpees
20 Wall Balls
20 Sit ups
40 DU/ 120 SJR

22-05-2017

FITNESS

Strength

4x8 Overhead Squat

WOD
Team of 2
Amrap 18min
20 Shoulder to Overhead RX( 60kg/40kg)
20 Front Squat
20 Burpees over the bar
250m Run

BURNOUT

Amrap 15min

15/12 Cal Row
12 Air Squats
8 Push ups

Amrap 15min
250m Run
10 Burpees
10 Sit ups
 

20-05-2017

FITNESS

Amrap 35min
500m Row
50 Sit ups
50 Burpees
50 Box Jumps
50 DU/150min

MOBILITY

Front Squat

Thoracic
Shoulders
Hips
Ankle

19-05-2017

FITNESS

Regionals 2017 Event 1


Skill: HSPU

WOD
For Time
1.200m Run
Then
12 Rounds of
4 Hspu/ Rx Strict Hspu
8 C2B/Pull ups
12 Air Squats



BURNOUT

Amrap 30min
250m run
20 Air Squats
10 Push ups
20 Sit ups
10 Box Jumps
20 DU/60 SJR
10 Burpees