11-04-2019


FITNESS

Team of 2
WOD#1
Buy In: 500m. Run Together
Then,
3 Rounds of:
20 Power Snatch (50/35)
30 Wallball
20 Pull Ups
30 HR Push Ups

Then,
Cash Out: 500m. Run Together

EMOM 5 (not team of 2)
10/8 Burpees
12/10 Burpees
14/12 Burpees
16/14 Burpees
18/16 Burpees


BURNOUT

AMRAP 8' core strength

20 Weighted sit ups
20 Russian twists
20 hollow rocks
20 plank reaches

TEAM OF 2
AMRAP 20
1000/800m ski
250m partners carry
30 Box Jumps
30 reverse burpees weighted
20 Push ups

10-04-2019

FITNESS

leg strength + push strength

Strength
3 Sets of:
1-2 Back Squats @ 95%1RM
8 Alternate Seated Dumbbell Press (Each)
*One Dumbbell Always on Shoulder



FOR TIME 15'
WOD#1
For Time
25 Deadlifts (100/80)
25 Cal. Air Runner
25 Power Clean (80/50)
25 Cal. Row
25 Push Press (60/40)
50 DU

FOR TIME 5'
WOD#2
For Time
2 Rounds of:
25 V Ups
25 Hollow Rocks



BURNOUT

EVERY 3' FOR 30'

- 15/12 cal bike, 15 Wallball, 15 Sit ups



- 250m run, 20 Kb thrusters



- 20 V Ups, 20 Ground to Overhead, 20 Lunges




REST 1' EVERY 9'

MOBILITY

THORACIC

HIPS

09-04-2019

FITNESS

push + pull strength

Strength
3 Sets of:
8/6 Weighted Pull Ups
12 Dumbbell Bench Press



AMRAP 20'
15 Handstand Push Ups/ Pike Push Ups
15 Box Jumps Over
15/11 Cal. Air Bike
15 Swings 32/20
15/11 Cal. Skierg


BURNOUT
AMRAP 10
10 Box Jumps Over
14/12 cal Row
30 Russian Twists

AMRAP 10
250m Run
30 lunges
20 slamball

AMRAP 10
10 Push Ups
20 V Ups
30 Air Squat
40 Jumping Jacks

rest 1 between Amraps

08-04-2019

FITNESS

FOR TIME 10'

WOD#1

5 Rounds of:
10 Chest to Bar
10 HR Push Ups
10 Front Squats 40/25

then rest,

team of 2

WOD#2
5 Rounds of:
10 Burpees over Bar
20 Thrusters (40/25)
30 DU

FOR TIME 10'
WOD#3
3 Rounds of:
250m. Run Together
40 Toes to Bar

BURNOUT

3 Rounds of

AMRAP 3
16/12 cal Ski
Amrap Kb swings

AMRAP 3
15/13 cal bike
Amrap burpees

AMRAP 3
80 du/ 160 rope jumps
AMRAP weighted sit ups

Rest 2 Between Rounds
 

06-04-2019

FITNESS

leg strength + pull strength

3 sets of
(2-3) front Squats @90%1RM
5 Weighted Chin Ups 2'' Pause On the top

FOR TIME 12
3 Rounds Nancy
400m run
15 Overhead Squats 50/30

then

FOR TIME 8
3 Rounds Of
20 Deadlift 80/50
20 Wallball

MOBILITY

Shoulders

Overhead Stability

05-04-2019

FITNESS

specific warm up: ankle mobility

AMRAP 20
500/400m Ski
40 V ups
30 Lunges
20 Burpees
10 Handstand Push Ups

FOR TIME 10
3 Rounds Of
250m Run
20 Pistols


BURNOUT

TEAM OF 2


FOR TIME
50-40-30-20-10
Cal Air runner
Slamball
V Sit Ups
Wallball

04-04-2019

FITNESS



2 Sets of
12 weighted ring push ups
10 chest supported row

TEAM OF 2

FOR TIME
80 cal Row
80 Shoulder to Overhead 70/45

rest 2'

FOR TIME
80 Cal Row
80 Power Clean 70/45

then immediately

FOR TIME (NOT TEAM OF 2)
200 Double Unders




BURNOUT

EMOM 30

- 12/10 Cal air bike
- 15 Burpees
- 11/9 Cal Ski
- 60 DU
- 20 Sit Ups

03-04-2019

FITNESS

EVERY 2 min For 30'

- 15 Thrusters, 15 Sumo Deadlift High Pull 40/25
- 60 DU, 15 Kettlebell Swings 32/20
- 60m Heavy Sled Push 80/40
- 12 Hang Power Snatch 40/25 , 12 Burpees Over Bar
- Rest

BURNOUT

AMRAP 11

10 push ups
10 Sit ups
20 lunges
10/8 cal Bike

AMRAP 11
10 box jumps over
15 Swings
20 russian twists
30 DU

AMRAP 9
40'' Hollow
40'' Arch
40'' wallsit
40'' plank

MOBILITY

Mobility: Smash(quads,it band,abductors,shins)

Ankles

02-04-2019

FITNESS

Core Strength

3 sets of
30'' Star Side Plank
30'' Star Side Plank
30 Heavy Russian Twists


FOR TIME
30 Ring Dips
30 V Ups
30/22 Cal Air Bike
30 H.R. Push Ups
30 Toes To Bar
100 DU

rest 3'

FOR TIME
1000m run

BURNOUT

TEAM OF 2


FOR TIME
1000/800m row
80 chest pass
60 air squats
40 cal air runner
20 synchronised burpees
40 cal air runner
60 lunges
80 V sit ups
1000/800m row

01-04-2019

FITNESS

Leg Strength
3 sets of
(2-3) Back Squats @90%1RM


21-15-9
Cal Air runner
Burpee Box jumps Over

18-12-6
Swings 32/20
Cal Row

9-6-3
Front squat 80/50
Bar muscle ups/ Banded muscle ups/ jumping muscle ups

BURNOUT

FOR TIME


BUY IN
500M run

then

4 rounds of
21 sit ups weighted
18 wallball
15 box jumps
12/10 cal bike
15 burpees

Cash out
500m run