01-06-2019

FITNESS

Leg Strength

Front Squats
3x3@82.5%

AMRAP 9
15 cal bike
15 Power Clean 50/30 kg

REST 3'

AMRAP 9
15 cal air runner
15 Squat Clean 50/30kg

MOBILITY

Overhead squat preparation:
Shoulders
Hips
Ankles
 

31-05-2019

FITNESS

core strength

3 rounds:
30' hollow
20 v ups
20 plank Rotations
10 arch press

EMOM 24'
1) 8 Bar Muscle Ups
2) 15/12 Cal row
3) 12 Handstand Push Ups
4) 12/9 Cal Ski
5) 18 V Ups
6) rest

BURNOUT

EMOM 30

-12/10 cal runner
-12 burpees over kettlebell
-16 walking lunges
-10 hollow rocks,10 v-sit ups
-50 du/100 singles

GYMNASTICS SKILLS

20min ring mu

10min kipping hspu
30min gymnastics bar strength
*MINIMUM REQUIREMENTS
A. 5 strict ring pull ups
3 strict ring dips 3 strict hspu
B. *Without shoulder injuries *good shoulders mobility 

30-05-2019

FITNESS

Gymnastics Strength

3 rounds of:
8/6 Strict Handstand Push Ups
8 Strict Pull Ups ( Weighted )
20 Hollow Rocks Weighted


EVERY 5' FOR 20'
250m run
30 Wallball
20 Sit Ups
15 Dumbell Hang Clean 25/15


BURNOUT

in teams of 2

with a running clock

0-10'
20 goblet squats
20/16 cal ski
20 burpees

10'-20'
20 squat chest passes
30 push ups
30/24 cal row

20-30'
250 m run together
25 partner sit ups with medball

29-05-2019


FITNESS

FOR TIME 15
30/25 cal bike
30 One Arm Overhead Lunges 30/20
20 deadlift 100/75
30 One Arm Overhead Lunges
30/25 cal bike

rest 3'

FOR TIME 15
50 DU
250m Run
30 Push Ups Hand Release
20 Thrusters 70/45
30 Push Ups H.R.
250m Run
50 DU

BURNOUT

AMRAP 30
3,6,9,12 ....
wall balls
Box jumps
Cal row
Cal ski
30 DU/60 singles between each round

MOBILITY

Front rack preparation:
Upper Back
Triceps
Wrists

28-05-2019

FITNESS

3 sets of:
10 Dumbbell Bench Press
10 Inverted Rows

2 ROUNDS OF

AMRAP 5
10 Dumbell Power Clean 20/15
30 DU

REST 1

AMRAP 5
10 push press 20/15
10 box jumps

REST 1


BURNOUT

TEAM OF 2

5 ROUNDS OF
1min: sled push
1min: weighted sit ups
1min: cal bike
1min: reverse lunges
1min: burpees
1min: rest

27-05-2019

FITNESS

leg strength
BACK SQUAT
2X4@75%1RM
2X3@80%1RM

TEAM OF 2
AMRAP 8
250m Run Together
40 Hang Power Snatch 60/40
20 (Synchro) Toes To Bar

rest 2'

FOR TIME
250m Run Together
40 OH squat 70/40
40 Synchro Burpee Pull Ups

rest 2'

FOR TIME
80 Burpees Over Partner
(Partner Holds A Plank)

BURNOUT

TABATA 8 sets
hollow hold

REST 1'

Amrap 20min
250m run
15 swings
20 v-ups
15 push ups
20 russian twists

REST 1'

FOR TIME
50 burpees

25-05-2019

FITNESS

Benchmark WOD

''Zeus''

FOR TIME
3 Rounds Of
30 wallball
30 Sumo Deadlift High Pull 35/25
30 Box Jumps
30 Push Press 35/25
250m run
30 Push Ups
10 Back Squats Bodyweight

MOBILITY

Hips

Groins

24-05-2019

FITNESS

3 Rounds of

10 Chest Supported rows
12 Alternate Dumbbell Shoulder Press

3 Rounds Of
500m row
21m Double dumbbell overhead lunges
15 Box Dips
21 V-Ups Weighted
100 DU

BURNOUT

AMRAP 32

250m run
30 V Ups
20 Box Jumps
30 reverse lunges
20 burpee ground to overhead
100 DU

GYMNASTICS SKILLS

20min bar mu

10min hs walk
30min gymnastics wod
*MINIMUM REQUIREMENTS
A. *5 strict pull ups *
7 strict dips
B. *good control on wall/or free handstand hold 

23-05-2019


FITNESS

Skill: Kipping (Chest To Bar) Pull Up



AMRAP 7
20 Wallball
15 Toes To Bar

REST 1'

AMRAP 7
5 Chest To Bar
10 Hand Release Push Ups
14 Pistols 12/8

REST 1'

Then Team Of 2

FOR TIME
I go You go

12 Rounds 
2 Power Clean 80/50
4 Handstand Push Ups
8 Swings 32/24

BURNOUT

TEAM OF 2

AMRAP 30
1000m row
80 jumps over partner
70 ground to overhead
600m ski
50 goblet squat
250m farmers carry
100 Sit Ups


 

22-05-2019

FITNESS

3 Sets of
16 dumbbell reverse deficit lunges
5 bench press @75% 2'' pause bottom

Skill: Squat snatch

FOR TIME
15 Squat Snatch
50/40 Cal Bike
15 Squat Snatch
500m run
15 Squat Snatch

**you choose the load


BURNOUT

EMOM 8
odd:12 reverse burpees weighted
even:15 v-ups, 20 russian twists

rest 2

EMOM 8 40''on-20''off
odd: 10/8 cal Air bike
even: 20 walking lunges

rest 2

EMOM 8 40''on-20''off
odd:10 push ups,12 swings
even: 50 DU