11-09-2017

FITNESS

Strength

3x5 Front Squats ( Climbing)
3x60m KB/DB Farmers Carry

Team of 2
WOD
Amrap 8min
10 Deadlift 80/50
10 Push ups
10 TTB/Leg Raises

Rest 2min

Amrap 8min
10 Front Squats 50/30
10 Pull ups
10 Burpees over the Bar

BURNOUT

Reverse Tabata 8 sets

10sec On 20sec Off
Hang Postion L-Sit

Amrap 12min
15/12 Cal Row
10 SlamBalls
5 Push ups

Rest 2min

Amrap 12min
250m Run
15 Swings
12 KB Lunges

09-09-2017

FITNESS

Benchmark WOD

''Cindy''
Amrap 20min
5 Pull ups
10 Push ups
15 Air Squats

Tabata 8 sets
HS Hold
Hollow Hold
Arch Hold

08-09-2017

FITNESS

Strength

3x8 One Arm Seated DB Strict Press (8/8)
3x8 One Arm Ring Rows (8/8)
3x8 Plank to Push up
* 2sec pause each position
3x5 Strict TTB/Leg Raises

WOD
Amrap 9min
3 Wall Walk
9 Sit ups/V ups
12 Lunges

Rest 2min

Amrap 9min
15/12 Cal Row
10 Down ups
30 DU/90 SJR

BURNOUT

Amrap 6min

30m Sled
10 GTOH

Rest 1min

Amrap 6min
20 DU/40 SJR
10 Lunges

Rest 1min

Amrap 6min
250m Run
5 Burpees

Rest 1min

Amrap 6min
10/7 Cal Assault Bike
10 Push ups

Rest 1min

07-09-2017

FITNESS

Team of 2

Amrap 8min
16 Deadlift 60/40
16 Push ups
16/12 Cal Assault Bike

Rest 1min

Amrap 8min
16 Goblet Squat 24/16
16 Burpees
30 DU/90 SJR

Rest 1min

Amrap 8min
250m Run Together
20 Sit ups
10 Reverse Burpees

Tabata
HS Hold/ Plank Hold

BURNOUT

Team of 2

WOD
1000m Run Together
80 Lunges
60 Sit Ups With Medball Together
40 Box Jumps
20 Burpees
40 KB Box Step up
60 KB Swings
80 Air Squats
1000m Row

06-09-2017

FITNESS

Strength

3x5 Back Squats (Climbing)(Slow Eccentric)
3x60m KB/DB Front Rack Walk


WOD
30 - 20 - 10
Overhead Squats 40/30
Pull ups
Down Ups
Cal Assault Bike

Tabata 8 sets
Hollow Hold

BURNOUT

3 Rounds of

Amrap 4min
20/16 Cal Row
20 Push ups
The Remaining Time
Max Reps DU/SJR

Rest 1min B2N Rounds

3 Rounds of
Amrap 4min
250m Run
10/7 Cal Skierg
The Remaing Time
Max Reps KB Thrusters

Rest 1min B2N Rounds

MOBILITY

Smush

Quads

Hamstrings

Streching

Shoulders

Thoracic

05-09-2017

FITNESS

Strength

3x10 Barbell Bent over Row (Slow Eccentric)
3x30sec HS Hold
3x12 Box Step ups 6/6 (KB/DB)
3x1min Plank Hold

WOD
Amrap 14min
3 Wall Walk
12 KB Swings 24/16
15 Box Jumps
250m Run

Tabata 8 sets
Sit ups with medball

BURNOUT

WOD

Double Tabata
40sec ON
20sec OFF

1) Sled
2) Side Jumps over the stics
3) Plank
4) Lunges
5) Reverse Burpees

 

04-09-2017

FITNESS

Strength

3x5 Deadlift (Climbing)(Slow Eccentric)
3x10 Strict DB/KB Seated Press

WOD
Team of 2
Amrap 16min
Ladder
2,4,6,8,10,12,14,16,18 . . . etc
Thrusters 40/30
TTB/Leg Raises
Push ups

BURNOUT

Core Strength

1min Hollow Hold
1min Ach Hold
1min Plank Hold
1min Sit ups
1min Hip Extension Hold

WOD
Amrap 10min
3,6,9,12,15...etc
Push ups
Swings
Goblet Squats

Rest 2min

Amrap 10min
250m Run
10 Burpees
20 DU/40 SJR

02-09-2017

FITNESS

Strength

3x8 Overhead Squat (Climbing)
3x60m Farmer Walk

WOD
Amrap 9min
9 Deadlift RX(50kg/35kg)
6 Front Squat
3 Shoulder to Overhead

Rest 3min

Amrap 9min
12 Sit ups
9 Burpees
6 Box Jumps

01-09-2017

FITNESS

Conditioning Day

Emom x 30min
1) 15-30 Push ups
2) 15/12 Cal Row
3) 12/9 Cal Skierg
4) 30 DU/90 SJR
5) 10-15 Burpees
6) Rest

Amrap 5min
10 Sit ups
20sec Plank

BURNOUT

Team of 2

Amrap 7min
Partner A: 60m Sled
Partner B: Max Push ups

Rest 2min

Amrap 7min
Partner A: 20/15 Cal Assault Bike
Partner B: Max Burpees/Down ups

Rest 2min

Amrap 7min
Partner A: 50 Air Squats
Partner B: Max Sit ups

Tabata 8 sets
Plank

31-08-2017

FITNESS

Tabata 6 sets

Hang Position

Tabata 6 sets
Hollow Hold

Tabata 6 sets
Arch Hold

Team of 2

WOD
Amrap 22min
Ladder
10, 20, 30, 40, 50 . . . Etc.
Dead Lift 80-60/50-40
Hand Release Push ups/Push ups
Sit ups
Air Squats