19-07-2017

FITNESS

Strength

Front Squat
3x6 70%
3x60m Double KB/DB Overhead Walk(SLOW)


Skill: Power Snatch

WOD
3 Rounds of
15/12 Cal Assault Bike
12 Box Jumps
9 Burpees Over The Bar
6 Power Snatch (60/40)

BURNOUT

Core Strength

2 Rounds of
1min Hollow Hold
1min Plank Hold
1min Arch Hold
1min Sit ups
1min Hip Extension Hold
1min Rest

Rest 2min After Core Strength

Tabata 8 Sets
Battle Ropes
Reverse Burpees/Burpees
Sit ups/ V ups
Rope Jumps/DU
Cal Skierg

MOBILITY

Lower Back
Thoracic
Shoulders

18-7-2017

FITNESS

Strength

3x8 Ring Dips/ Dips
3x8 Strict Pull ups
3x8 Strict HSPU/ 4 Wall Walk

Skill: HS Hold/HS Walk

WOD
Amrap 15min
7m HS Walk/ 3 Wall Walk
10 TTB
10 Push ups
15 Swings Rx(32/24)


BURNOUT

Amrap 6min

50m Sprints
Rest 2min

WOD
Team of 2
Amrap 5min
Max Distance Sled
Rest 1min

Amrap 5min
Max Cal Assault Bike
Rest 1min

Amrap 5min
Max Reps Wall Balls
Rest 1min

Amrap 5min
Max Reps Push ups

17-07-2017

FITNESS

Strength

Deadlift
3x6 70%
3x10 DB Strict Press (Slow Eccentric)

WOD
Team of 2
Amrap 8min
10 Power Clean (60/40)
10 Front Squat
10 Burpees

Rest 2min

Amrap 8min
10 Shoulder To Overhead
20 Air Squats
60 DU/180 SJR

BURNOUT

Tabata 8 sets
Bike

Rest 1min

Tabata 8 sets
DU/SJR

Rest 2min

Amrap 15min
12/9 Cal Skierg
30 Moutain Climbers
15 Swings
15 Goblet Squats

Rest 2min

Tabata 8 sets
Weighted Plank

 

15-7-2017

FITNESS

WOD
For Time
100 DU/300 SJR
40 Wall Balls
40 Burpees
40 Sit ups
40 Box Jumps
250m Run
75 DU/225 SJR
30 Wall Balls
30 Burpees
30 Sit ups
30 Box Jumps
250m Run
50 DU/150 SJR
20 Wall Balls
20 Burpees
20 Sit ups
20 Box Jumps
250m RuN 

MOBILITY

Deadlift
Hamstrings
Glutes
Lower Back
Thoracic

14-07-2017

FITNESS

Skill: Bar Muscle up


WOD
Amrap 20min
5 Bar Muscle up/C2B/Pull ups
10 DB Snatch (20/12,5)
16 OH DB Lunges
18/15 Cal Row


BURNOUT

Core Strength

2 Rounds of
1min Hollow Hold
1min Plank Hold
1min Right Side Plank Hold
1min Left Side Plank Hold
1min Arch Hold
1min Rest

Rest 2min

Amrap 15min
40 DU/120
30 Sit ups
20 Wall Balls
10 Burpees

13-07-2017

FITNESS

Team of 2


WOD
For Time
60 Cal Assault Bike
40 Clusters Rx(40/30)
20 Synchronized Bar facing Burpees Over the bar
100 DU/ 300 SJR
50 Cal Assault Bike
30 Clusters Rx(50/35)
15 Synchronized Bar facing Burpees Over the bar
100 DU/ 300 SJR
40 Cal Assault Bike
20 Clusters Rx(60/40)
10 Synchronized Bar facing Burpees Over the bar
100 DU/ SJR

BURNOUT

Team of 2

Amrap 14min
20/16 Cal Skierg
20 Swings
20 KB Box Step ups
20 Reverse burpees


Rest 2min


 Amrap 14'

1500m Row

50 Reverce burpees

1500m row

50 Reverce burpees 

1500m row

50 Reverce burpees 

12-07-2017

FITNESS

Strength

Front Squat
4x5 70%
4x60m Heavy Farmers Carry (Slow)


WOD
For Time
27-21-15-9
KB Swings Rx(32kg/24kg)
TTB/Leg Raises
Box Jumps (60cm/50cm)

Then After Wod
250m Run

BURNOUT

Running the Clock


0min - 7min Amrap
4 Push up
8 Air Squats
12 Sit ups
7min - 8min
Rest
8min - 10min
Plank Hold ( Weighted )
10min - 14min
Max Reps Burpee Ground to Overhead
14min - 15min
Rest
15min - 25min Amrap
15/12 Cal Row
15 Sit ups
20 DU/60 SJR
30 Mountain Climbers
25min - 27min
250m Run

MOBILITY

Mobility

Shoulders
Front Rack
Overhead Squat

11-07-2017

FITNESS

Strength

3x6 Strict Hspu/ 3 Wall Walk
3x6 Strict TTB/Strict Leg Raises
3x6 Strict C2B/Pull Ups
3x20 Hollow Rocks

Skill: Kipping Hspu

WOD

For Time
50/45 Cal Row
30 Hspu /Rx Defict
30 Sit ups
35/30 Cal Row
20 Hspu
20 Sit ups
20/16 Cal Row
10 Hspu
10 Sit ups

BURNOUT

Team of 2


Amrap 8min
60m Sled
60m Walking Lunges

Rest 1min

Amrap 8min
40 Mountain Climbers
30 Air Squats
20 Push ups

Rest 1min

Amrap 8min
20 GTOH
20 Burpees over the plate

10-07-2017

FITNESS

Strength

Back Squat
4x5 70%
4x10 DB Strict Press( Slow Eccentric)


WOD
Team of 2
Amrap 15min
30 C2B/Pull ups
20 Front Squat Rx(60kg/40kg)
10 Synchronized Burpees


BURNOUT

3 Sets of

1min: Max Cal Row
1min: Rest

Rest 1min

Amrap 10min
10 SDHP
10 Push ups
10 Sit ups

Rest 1min

Amrap 10min
10 Wall Balls
10 Burpees
20 DU/60 SJR

08-07-2017

WOD OF HELL!!

For Time
40/30 Cal Row/ 30/20 Cal Skierg
40 HR Push Ups
40 DB Snatch 20/12,5
40 DU/120 SJR
40 DB OH Lunges (20 Right/20 Left)
40 TTB/Leg Raises
40 DB Thrusters
40 Burpees over the DB
40 DB Thrusters
40 TTB/Leg Raises
40 DB OH Lunges (20 Right/20 Left)
40 DU/120 SJR
40 DB Snatch
40 HR Push ups
40/30 Cal Row/ 30/20 Cal Skierg  

MOBILITY

Overhead Squat
Ankle
Hips
Thoracic
Shoulders