07-02-2019


FITNESS

PUSH - PULL STRENGTH
3 Sets of
12 Double Kettlebell Pendley Row
8 Bench Press @65-70%1RM

TEAM OF 2

FOR TIME
4 Rounds of
20 Cal Bike
30 Bench Press 3/4 Bodyweight
40 Swings

4 Rounds Of
20 Cal Air Runner
30 Handstand Push Ups
80 DU
 

BURNOUT

TEAM OF 2

PARTNER WORKOUT
AMRAP 12
20 Cal Row
20 synchronised sit ups
30 jumps over partner
40m partner carry

TEAM OF 2

AMRAP 22
60 partner squat to chest pass
50 box jumps
40 cal ski
30 burpees

06-02-2019

FITNESS

STRENGTH

3 Sets Of
8 Nordic Hamstrings Curl
12 Double Kettlebell Front Squats


With A running Clock

0-12'
FOR TIME
15 Clean and Jerk 80/50
15 Snatch 60/35

12'-22'
Fran
FOR TIME
21-15-9
Thrusters 42.5/30
Pull Ups

BURNOUT

EMOM 8

- hollow rocks
- side plank
- side plank
- squat hold

AMRAP 11
15 swings
20 weighted sit ups
20 jumps to target


AMRAP 11
20 cal row
20 down ups
15 box jumps


MOBILITY

(foam roll/smash)

IT band

lats

traps

05-02-2019


FITNESS

CORE STRENGTH

3 Sets of
8 Weighted Pull Ups
8 Turkish get ups

EVERY 2' For 30'
- 28 Wallball 12/6
- 4/2 Rope Climbs
- 22/18 Cal Row
- 10*10m Shuttle Farmers Carry 32/20
- 28 Box Jumps
 

BURNOUT

TEAMS OF 3

AMRAP 8
Sled Relay
Each Partner Covers A Distance of 40m
Every 3*40m Load 5kg.

AMRAP 8
Air Runner Relay
switch every 200m

AMRAP 8
15 air squat
10 V sit Ups
5 push ups

04-02-2019

FITNESS

STRENGTH

BACK SQUAT
1*5 @80%1rm
1*(2-3) @90%
1*1 @100%

TEAM OF 2

FOR TIME
20m Handstand Walk Each Partner/ 7 Wallwalk
40 Bar Muscle Ups/ Banded Bar Muscle Ups
60 Front Rack Lunges 60/40
80 Hang Power Clean 60/40
100 Toes To Bar

AMRAP 2
Hollow Hold/ Scaled Hollow Hold

BURNOUT

TEAM OF 2

AMRAP 14
400m ski
20 burpee and jump over partner
10 synchronised partner push ups and clap

AMRAP 14
40 m walking lunges
60 wallball
40 Ground to overhead

AMRAP 6
Row for calories

02-02-2019

FITNESS

"Strength You Have 12'

to find 3RM Front Squat

Saturday's Couplets

3 rounds of
21 Wallball
50 DU

3 rounds of
21 Swings
15/12 Cal Air bike

3 rounds of
21 Toes To bar
10 Devil Press

MOBILITY

Hamstring(smash/release)

Ankle
Rotator cuff(stability)

01-02-2019

FITNESS

STRENGTH
3 Sets of
8 Bench Press
5 Ring Pull Ups Weighted

Buy in : 250m Farmers Carry

3 Rounds Of
30 Dumbbell Snatch 25/15
20/15 Cal Row
15 Handstand Push Ups/ Defitcit Handstand Push Ups

Cash Out : 50 V Ups


BURNOUT

AMRAP 8

2,4,6,8,10...
Shuttle run
push ups
burpees

AMRAP 8
15 Swings
12 Wallball
12 Sit Ups

AMRAP 8
400m Air Runner
30 Air Squat
20 V sit Ups

Rest 2 Between Sets

31-01-2019

FITNESS

CORE STRENGTH

EMOM 6
25'' L Sit From Small Box
40'' Dumbbell Row

TEAM OF 2

For Time
Barbell Conditioning
50 Deadlift 110
50 Front Squats 90kg
50 Thrusters 70kg
50 Push Jerk 70 kg

Then

For Time
Metabolic Conditioning
100 Cal Air Runner
100 Cal Air Bike
100 Partner Sit Ups Holding 2 dumbells



BURNOUT

TEAM OF 2


AMRAP 30'
500/400m Row
30m Walking Lunges
20 Box Jumps
10 Reverse Burpees
20 Slamball
400/300m Ski

30-01-2019

FITNESS

CORE STRENGTH

EMOM 9
- 12 Heavy Walking Lunges
- 20+20m one arm Overhead walk (The Opposite Hand Farmers Carry)
- 20 Heavy Kettlebell Russian Twists

With A Running Clock
0'-10'
FOR TIME
5 Rounds For Time
12 Overhead Squats 40/25
12 Box Jumps

10'-20'
AMRAP 10
2 Squat Snatch 60/40
4 Handstand Push Ups
8 Burpees Over Bar 

BURNOUT

EMOM 32

- DU
- Hand Release Push Ups
- Ski
- V Ups
- Row
- Tank Squat And Pull With TRX
- Ground To Overhead
- Plank

MOBILITY

-Smash & Mobility

-Groins & Quads

29-01-2019


FITNESS

STRENGTH
3 Sets of
12 Chest supported rows
12 Slow Eccentric Ring Push ups Weighted

2 Rounds of

AMRAP 4
15/12 Cal Row
12 Toes To Bar

AMRAP 4
5 RIng Dips
10 Pull Ups
15 Air Squats

AMRAP 4
14 One Arm Dumbbell Thrusters
30 DU

REST 1 BETWEEN SETS

BURNOUT

AMRAP 8

60m sled Pull With a battle Rope
30 Sit Ups Weighted

AMRAP 8
10 burpees
10 cal Air Runner

AMRAP 8
10 cal Air Bike
10 Box Jumps Over

EMOM 6
- Scaled Hollow
- Wallsit

28-01-2019

FITNESS

STRENGTH

You Have 12' to find 3RM Back Squat
every 3' Perform 30 Hollow Rocks

TEAM OF 2

3 Rounds of
30 Box Jumps Over
30 Double Kettlebell Swings 32/16
30 Pull Ups
30 Pistols Weighted 12/8

Cash Out
40 Bear Complex
* You Choose the weight

BURNOUT

Warm Up: wrist mobility

ΤΕΑΜ OF 2

AMRAP 15
30 cal Row
20 m Pike Walk
20 synchronized jump Squats
20 Weighted Sit Ups

REST 2

AMRAP 15
30 cal ski
30 Swings
30 Heavy Russian Twists
30 Lunges