18-05-2017

FITNESS

Team of 3


Amrap 25min
60 Cal Assault Bike
40 Power Clean (40/30)
30 Burpees
60 Cal Assault Bike
40 Power Clean (50/35)
30 Burpees
60 Cal Assault Bike
40 Power Clean (60/40)
30 Burpees
60 Cal Assault Bike
Max Reps Power Clean (70/45)

BURNOUT

Tabata 8 sets

Burpees

Amrap 20min
12 Lunges
12 Sit ups
12 Ground to Overhead
30 DU/ 90 SJR

Tabata 8 sets
Burpees

17-05-2017

FITNESS

Mobility: Shoulders

Strength
3 sets of
12 Bent Over Row
10 - 12 Seated DB Press

WOD
For Time
20 Right Arm OH DB Lunges
30 Sit Ups
20 Left Arm OH DB Lunges
30 HR Push Ups
20 Box Jumps
30 Down ups
20 DB Thrusters

Dummbell Men 20kg Women 12,5kg

BURNOUT

AMRAP 15min

15/12 Cal Row
10 Wall Balls
5 Push ups

AMRAP 15min
12/9 Cal ski
15 Swings
15 Sit ups

MOBILITY

Smash

Quads
Hamstrings
Calves

16-05-2017

FITNESS

Strength

3 sets of
3 Wall Walk/Rx 5 Strict Hspu
5 Strict Pull ups( RX Weighted)
16 DB Lunges (8/8)(Slow Eccetric)
15 V ups
* With 2sec Pause at the Hollow
Position

Skill: TTB

WOD
For Time
Buy in 30/20 Cal Skierg
Then
5 Rounds of
14 TTB
14 Burpees
Then
Cash out 50/40 Cal Row

BURNOUT

Teams of 2
AMRAP 30

250m run
30 box jumps
30 burpees
30 sit ups
100 du

15-05-2017

FITNESS

Strength
Back Squat
3x3 75% of 1RM Back Squat
3x3 80%
3x2 85%


WOD
Team of 2
Amrap 15min
250m Run Together
20 Power Snatch RX(50kg/30kg)
30 Push ups
40 Air Squats


BURNOUT

6 Rounds

1 wallball
1 burpees
1' ski
1' v-ups
1' rest

13-05-2017

WOD THE F@%#

Emomx8min
odd: 40sec Plank
even: 40sec Rope Jumps

''Fran''
For Time
21-15-9
Thrusters (42,5kg/30kg)
Pull ups

Rest 5 min

Open 12.1
Amrap 7min
Max Reps Burpees

12-05-2017

FITNESS

Skill: HSPU


WOD
Amrap 10min
15 Swings
50 DU

Rest 2min

Amrap 10min
10 Hspu
20 Lunges


Tabata
Hollow Hold

BURNOUT

ΑΜRAP 20'

40'' plank
30 sit ups
20 air squat
15 cal ski
10 burpees
250m run

tabata
hollow
hip extension hold

 

11-05-2017

FITNESS

Team of 2


Amrap 8min
Partner A: 250m Run
Partner B: Max Reps Snatch Rx( 50kg/35kg)
Then Switch
Score Total Reps Snatch!!!

Rest 2 min

Amrap 8min
Partner A: 250m Run
Partner B: Max Reps Burpees
Then Switch
Score Total Reps Burpees!!!

Rest 2 min

Amrap 8min
Partner A: 250m Run
Partner B: Max Reps TTB
Then Switch
Score Total Reps TTB!!!



BURNOUT

E.M.O.M 16


odd: 15/12 Cal row
even: 11/9 Cal ski


Amrap 14'
15 Swings
20 lunges
30 mountain climbers
40 JJ
250m run

TABATA
plank

10-05-2017

FITNESS

Strength

Front Squat
3x2 75% of 1RM Front Squat
2x2 80%
2x1 85%
2x1 90%

WOD
For Time
21-18-15-12-9-6-3
Deadlift Rx(60kg/40kg)
Wall Balls

Then
100 Sit Ups 

BURNOUT

1k row


then

4rounds of
250m run
50 sit ups
15 burpees ground to overhead

then

1k row

MOBILITY

Hips

Ankle
Squat therapy



 

09-05-2017

FITNESS

Strength

3x6 Weighted Strict Pull ups
3x15 V Hollow Push ups
3x6 Weighted Strict Chin ups
3x3 Wall Walk
* With 2 sec pause at the top

WOD
4 Rounds of
21 Cal Row
15 Burpees
9 Box Jumps

BURNOUT

TEAMS OF 2


AMRAP 30
50 cal Abike
40 kb lunges
30 sit-ups
20 swings
250m run

08-05-2017

FITNESS

Strength
Back Squat
3x2 75%of 1RM Back Squat
2x2 80%
2x1 85%
2x1 90%

WOD
Team of 2

For Time
40 - 30 - 20 -10
Power Clean Rx(40kg/30kg)
Shoulder to Overhead
Pull ups
Each Set 250m Run Together


BURNOUT

AMRAP 15
15 ground to overhead
15 lunges
15 air squat
250m run

AMRAP 15
15 weighted sit ups
15 hollow rocks
250m row
max seconds plank