15-01-2016

FITNESS

WOD#1
Back Squat
10-10-10

WOD#2
21-15-9
Deadlift 50/30
Hang Power Clean
Shoulder to Overhead



BURN OUT

Find a complex with a plate or medball of:

5 Deadlifts
5 Squat
5 Push press
5 Ground to overhead.


WOD#1
For time
6 Rounds of
1 complex
15 weighted sit ups
30'' squat hold


WOD#2
E.M.O.M. 10'
Odd: Weighted plank
Even: Man's maker

14-01-2016

FITNESS

WOD#1

For time
3 rounds of:
50 walking lunge
25 Push ups
150 Double unders

BURNOUT

Amrap 25'

5 Pull-ups
10 Push-ups
15 Squat
10 Box jumps
5 Burpees
250m Run

13-01-2016

FITNESS

WOD#1

In teams of 2
100 Thrusters 40/30
80 Burpee Box Jumps
60 Bar Muscle Ups
2k Run

*Divide reps/distances
as you choose


BURNOUT

WOD#1

Amrap 15'
In teams Sled relay
*load your sled 5/2,5kg every 60m.

WOD#2
Amrap 15'
First partner: 250m run
Second partner : Amrap from arch to hollow position

12-01-2016

FITNESS

WOD#1
For time:
2 Rounds
250m KB Carry
25 HSPU
50 Pistols

*Hold a KB at chest level
If it falls bellow your chest
stop and rest.



BURN OUT

E.M.O.M 25'

1st:side jumps over hurdles
2nd:step up kb
3rd: russian twists with plate
4rth:kb ground to overhead
5th: Rest

11-01-2016

FITNESS

WOD#1

Work to a heavy
Hang Power Clean

WOD#2
5 Rounds for time
6 Hnag Power Clean
40 Double Unders
400m Run 

BURNOUT

WOD#1

E.M.O.M 3'
25'' row Find your top cal intensity
Rest 2min

WOD#2
Amrap 10'
Try to go as long you can to 80% of your top cal intensity.
When you go below take 30'' rest and then start again.

WOD#3
Amrap 10'
20DU
10 Burpees with plate

09-01-2016

FITNESS

WOD#1

EMOM 30min
*40 Double Unders
*18/15 Cal Row
*40'' Sprint
*12 Burpees

08-01-2016

FITNESS

WOD#1
For time:
50-25-12
Squat
Toes to bar

WOD#2
For time
50 HSPU 



BURN OUT


WOD#1
3 Rounds of
for 4 min
hold a plank
every 10' perform one push up
every time you break perform 2 burpees
*3 min rest


WOD#2
E.M.O.M 5'
8 strict pull-ups

07-01-2016

FITNESS

WOD#1

Overhead Squat
7-5-3

WOD#2
In teams of 2
50 Overhead Squat
500 Double Unders
50 Overhead Squat


BURN OUT

WOD#1

21 Wallball
42 Double Unders

15 WB
30 DU

9 WB
18 DU

15 WB
30 DU

21 WB
42 DU

WOD#2


2' Row for Cal
2' Farmers Hold
2' Row for Cal
2' Farmers Hold

05-01-2016

FITNESS

WOD#1
For time:
500m Run
40 Pullups
500m Run
40 Pushups
500m Run
40 Pullups


BURN OUT

WOD 1        
AMRAP 15'
 
1 Circuit Box Jump Drill
8 Burpees
 
WOD 2
AMRAP 15
 
10 One Straight Leg Raises
10 One Leg Jumps to Box

4-1-2016

WOD#1
Deadlift
1-1-1

WOD#2
For time
30-20-10
Weighted Situps
Deadlift