FITNESS
WOD#1
EMOM 10
Front Squat (even)
6-8 (RM) (Slow Eccentric)
Pull Ups Mix Grip (odd)
8 (RM) (4+4) (Slow Eccentric)
WOD#2
For Time 21-15-9 CAP17
Power Clean (Rx 40-50 kg/25-35 kg)
V - Push Ups Paralletes
Pull Ups
1 Rnd Run
BURNOUT
WOD#1
2 Rounds of
3' Squat hold
*Every 10" perform
squat jump
3' plank
*every 10" perform
push-up
WOD#2
AMRAP 15'
250m run
250m row
50 DU
FITNESS
WOD1 4 Rnds For Time CAP 14
4-6 RM OHS (Slow Eccentric)
10 Single Leg Deadlift with Kb (10+10)(Slow Eccentric)
@ the END of each Rnd 1 min Rest
WOD2 AMRAP 16
5 Full Snatch
10 Weighted Walking Lunges
15 Wall Ball
FITNESS
For Time 15Reps-->5Reps CAP30
Ring Push Ups
Cal Row/Skierg 15Cal-->5Cal
Plyometric on Small Box-Jump
T2R/T2B
@ the End 1 km Run - Active Rest
BURNOUT
AMRAP 13'
10 Burpees
20 DU
250 Run
Tabata
Bosu squat
Chest passes
Mountain climbers
Jumping jacks
FITNESS
WOD#1
5 Rnds For Time CAP 12'
Back Squat
7-10 RM (Slow Eccentric)
ChinUP
7-10 RM (Slow Eccentric)
WOD#2
AMRAP 16'
10 Reverse Burpees Box Jump
5 Man Maker
15 V-Sit Ups
30 DU
BURNOUT
TABATA
ground to overhead
TABATA
sit-ups
TABATA
hollow rocks
AMRAP15'
10 push ups to side plank
10 jumping lunges
10 jumbing jacks
250m run
WOD1
EMOM 10
Horrizontal or Elevated Ring Row 7-10 RM (Slow Eccentric)
Push Press 7-10 RM (Slow Eccentric)
WOD2
AMRAP 15
5 Clusters
10 T2B
15 Swings
@ the End 1km Run
BURNOUT
Amrap 15
15 kb deadlift
30 mountain climbers
15 sit ups
250m run
Amrap 15
15 squat
15 push ups
250m row
15 jumps over row
FITNESS
SKILL
Practise for 12min
HS Walk / HS Hold
Every 2 min stop and perform
6 Mix Grip Pull Ups
WOD AMRAP 15'
16 Walking Weighted Lunges
8 Reverse Burpess
4 Wall Walk
BURNOUT
EMOM 8'
odd: 11/9 cal Ski
even: 10 Burpees
EMOM 8'
odd: 15/12 cal Row
even: 15 Thrusters
EMOM 8'
odd: 10/8 cal Bike
even: 15 Swings
WOD1 CAP12
DeadLift
12 10 8 6 4 (RM)
Dips (on Boxes)
5 x Max-Reps
WOD2 CAP20
5 Rnds For Time
5 Clean Rx50-60/30-40
10 Burpess Box Jump
15 Weighted SitUps
@ the END
1 km Run
BURNOUT
AMRAP 25'
20CAL row
20squat
20step up
20 DU
250m run
20 sit-ups
20push -ups
FITNESS
AMRAP 15 Min
WOD#1
5 Bar Muscle Up
10 cal Row/Skierg
15 Arch Rock
20 Plyometric Box Jump
WOD#2
TABATA (20-10)
HS Hold
hollow Hold
Push Up Hold
BURNOUT
3' Plank
AMRAP 5'
10 Burpees
20 Lunges
3' Plank
AMRAP 5'
20 DU
20 Squat
3' Plank
AMRAP 5'
250m Run
30 Mountain Climbers
FITNESS
WOD1 EMOM 10
Front Squat (even)
8,8,8,8,8 (RM)
Chin Ups (odd)
8,8,8,8,8 (RM)
WOD2 4 Rnds For Time
10 Thrusters (Rx 40 kg/16kg)
15 Swings (Rx 20 kg/16kg)
10 V-Push Ups Paralletes
BURNOUT
Team of two Amrap 30
1st partner: 250m run/300m row
2nd partner: (amrap)5 push ups, 10 sit-ups, 15 squat, 20 mountain climbers
Then switch