10-02-2018

FITNESS

Crazy Saturday

Find 1RM Back Squat

WOD#1
Open Wod 18.0
21-15-9
DB Snatch 22,5/15
Lateral Burpees Over The DB

Then

WOD#2
21-15-9
One Arm DB Shoulder To Overhead
Pistols

Then

WOD#3
75 Wall Balls

MOBILITY

Hips

Spine
Ankle
Squat Therapy

09-02-2018

FITNESS

Strength

3x20sec Hang Position Hold
3x6 Strict C2B/Pull ups ( Weighted )
3x10 Slow Eccentric Push ups on Wooden Parallel
3x30sec Hollow Hold
3x30sec Arch Hold

WOD
For Time
50 Box Jumps
50/40 Cal Row
50 Sit ups
50 Hand Release Push ups
100 DU/200 SJR

BURNOUT

EMOMx30min

1) 15 Slam Balls
2) 15 Medball Sit ups
3) 10 Burpees
4) 5x10m Shuttle Run
5) 50 DU/100 SJR

08-02-2018

FITNESS

Strength

Find 1RM Deadlift

WOD
Team of 3
For Time
63 Cal Air Runner
63 TTB/Leg Raises
63 Deadlift 80/50

45 Cal Air Runner
45 Pull ups
45 Front Squat 80/50

27 Cal Air Runner
27 Bar Muscle ups/C2B
27 Push Jerk 80/50

BURNOUT

Team of 2


Amrap 30min
500m Row
40 Wall Balls
30 Push ups
20 Sit ups
10 Burpee Box Jumps

07-02-2018

FITNESS

Strength

Find 1RM Barbell Strict Press

Skill: Clean and Jerk

WOD
For Time
30 Wall Balls 12/9
10 Clean and Jerk 40/30
30 Wall Balls
10 Clean and Jerk 60/40
30 Wall Balls
10 Clean and Jerk 80/50
 

BURNOUT

Amrap 15min

10/7 Cal Row
20 Box Jumps
10 Push ups
20 Sit ups

Rest 2min

Amrap 15min
10/7 Cal Skierg
20 Lunge to Squat
10 KB Swings
20 DU/40 SJR

MOBILITY

Ankle

Hips
Shoulders

06-02-2018

FITNESS

Strength

3x10 One Arm Ring Row 10/10
3x10 Seated DB Strict Press 10/10
3x7 Strict TTB/Leg Raises
3x20 HS Hold Marching/HS Hold

Skill: KB Snatch

WOD
Amrap 15min
2,4,6,8,10,12,14...Etc
KB Snatch 24/16
Cal Row
Ring Dips
Box Jumps Over


BURNOUT

Team of 2

Amrap 10min

300m Run
30 Push ups
30 Sit ups

Rest 1min

Amrap 10min
60 DU/120 SJR
20 Lunges
20 GTOH

Rest 1min

Amrap 10min
30m Sled Push
30m Sled Pull
30m Burpee to Broad Jumps

05-02-2018

FITNESS

Strength
Find 1RM Front Squat

WOD
Team of 2
For Time
40 TTB/Leg Raises
40 Burpees
40 Squat Clean 40kg/30kg
30 TTB/Leg Raises
30 Burpees
30 Squat Clean 60kg/40kg
20 TTB/Leg Raises
20 Burpees
20 Squat Clean 80kg/50kg
10 TTB/Leg Raises
10 Burpees
10 Squat Clean 100kg/60kg

BURNOUT

EMOMx30min

1) 200m/150m Row
2) 15 Wall Balls
3) 200m/150m Skierg
4) 15 Burpees
5) 50 DU/100 SJR
6) Rest

03-02-2018

FITNESS

Strength

Back Squat
1x5 40%
1x5 50%
1x5 60%
3x30sec HS Hold

WOD
10 Rounds of
10 Wall Balls
10 TTB
10 HSPU

MOBILITY

Deadlift

Hamstrings
Glutes
Lower Back
Thoracic

02-02-2018

FITNESS

Strength

3x20sec Hang Position Hold
3x5 Strict HSPU/2 Wall Walk
3x30 sec Hollow Hold
3x10 One Arm Seated DB Press 10/10
3x30 sec Wall Sit

WOD
Amrap 20min
500m Row
20 DB Snatch 20/12,5
20 Sit ups
20 DB OH Lunges
40 DU/80 SJR

BURNOUT

Amrap 10min

30m Sled
30m Broad Jumps
30m Walking Lunges

Rest 1min

Amrap 10min
20/15 Cal Air Runner
20 Moutain Climbers
10 Down Ups

Rest 1min

Amrap 10min
10 GTOH
10 Sit ups
10 Jump Over the Plate

01-02-2018

FITNESS

Strength

Deadlift
1x5 40%
1x5 50%
1x5 60%

Team of 3

For Time
90 Burpees Over the Bar
90 Thrusters Rx(50kg/30kg)
90 Box Jumps 60cm/50cm
90 Cal Air Runner
90 C2B/ Rx Bar Muscle Ups
90 Cal Air Runner
90 Box Jumps
90 Thrusters
90 Burpees over the bar

BURNOUT

Team of 2


For Time
1000m Row
100 DU/200 SJR
100 KB Swings
100 Sit ups
100 Wall Balls
100 Burpees
1000m Skierg

31-01-2018

FITNESS

Strength

Strict Barbell Press
1x5 40%
1x5 50%
1x5 60%
3x30sec KB/DB Front Rack Hold

Skill: Power Snatch

WOD
3 Rounds of
12 Power Snatch
20 Push Ups
20 Back Rack Lunges
30 DU/60 SJR

Beginners (40/25)kg/ Push ups
Rx (50/30)kg, Hand Release Push ups

BURNOUT

3 Rounds of

Amrap 3min
15/12 Cal Skierg
15 KB Swings
Max Reps Push ups

Rest 1min B2N Rnds

3 Rounds of
Amrap 3min
15/12 Cal Row
20 Sit ups
Max Reps Box Jumps

Rest 1min B2N Rnds

Tabata 8 sets
Side Plank

Tabata 8 sets
Hollow Rocks

MOBILITY

Lower Back

Thoracic
Shoulders