22-08-2016

FITNESS

STRENGTH 3 sets of 

4-7 Chin Ups (Slow eccentric)

10-12 Back Squat (Slow eccentric)


WOD 4 Rnds For time:

8 Push Ups 

10 Swings (16-20kg/12-16kg) 

12 Sit Ups

1 Rnd Run     

10-8-2016

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

09-08-2016

FITNESS

WOD#1

For time:
2 Rounds
50 Swings
25 C2B
25 HSPU
50 Pistols

TIME CAP 8Min
Hold a KB at chest level
If it falls bellow your chest
stop and perform 3 Burpees.

08-08-2016

"Strength"
Every 1,5 min perform:
Bench Press
10,8,6,4,3 (RM) (Slow Eccentric)
DeadLift
10,8,6,4,3 (RM) (Slow Eccentric)

WOD 21-15-9( Team of 2)
-Clean n Jerk Rx 45-70/25-35
- V Push Ups ( Paralletes)
-T2B

@ the END
250m Heavy Farmers Carry 

06-08-2016

WOD#1
EMOM 28min
40 Double Unders
18/15 Cal Row
50 m Sprint
18/15 Cal Skierg

05-08-2016

FITNESS

WOD#1

For time:
50-25-12
Wall Ball
T2B

WOD#2

For time
50 HSPU (progression dumbbell press)

BURNOUT

WOD#1

4 Rounds of
20 Ground to overhead
20 Step-ups
20 Weighted sit-ups
250m Overhead walk
20 Cal row

04-08-2016

FITNESS

Work to a Heavy

Power Snatch

WOD 46 Rnds (Team of 2)
1 SNATCH
2 OHS
3 Burpees


BURNOUT



3 Rounds of
2' Sled
2' Rope climbs
2' Farmers carry hold
2' Side Jumps
1' Rest

03-08-2016

FITNESS

WOD#1

For time:

30 V Pushups
20 Mix Grip Pull Ups
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups

30 V Pushups
20 Pull Ups
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups

30 V Pushups
20 Chin Ups
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups

30 V Pushups
20 T2B
30 Plyo Box Jump
20 Cal Skierg/Row
30 V Pushups 


BURNOUT

WOD 1


50-40-30-20-10
Sit-ups
DU

50-40-30-20-10
Hollow Rocks
Arch rocks

50-40-30-20-10
lunges
Side jumps

02-08-2016

FITNESS

"Strength"
Overhead Squat
7-5-3 RM (Slow Eccentric)

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

BURNOUT

0-3 min
250m Run

AMRAP Squat
3-6 min
250m Row

AMRAP Burpees
6-9 min
250m Ski

AMRAP Push-ups

01-08-2016

FITNESS 

"Strength"

Every 1,5 min perform:

-Back Squat 7-10 RM (Slow Eccentric)
-Horrizontal or Elevated Ring Row
7-10 RM (Slow Eccentric)

Warm UP for WOD
swings, Squat , Lunges , Push Ups

WOD AMRAP 15
5 Clusters RX40-50kgr/25-35
10 T2B
15 Swings



@ the End 1km Run - Active Rest



BURNOUT

wod1

30 20 10
cal row
wallball
du
wod 2
3 rounds of
1 min plank
1 arch
1 hollow
1 Lsit