FITNESS
WOD#1
Benchmark
'' Helen''
3 Rounds of
400m Run
21 Kb Swings (24kg/16kg)
12 Pull ups
WOD#2
Tabata 8 sets
Hollow Hold
Arch Hold
HS Hold
MOBILITY
Deadlift
Lower Back
Glutes
Hamstrings
FITNESS
Skill: Ring Muscle Ups
WOD
Amrap 20min
5 Ring Muscle ups
15 Sit ups
10 Push ups
20 Lunges
30 DU
BURNOUT
with a running clock
buy in : 1k run
5 rounds of
10 burpee box jumps
15 air squat
20 hollow rocks
5 rounds of
20 swings
20 press
20 sit ups
cash out : 1k run
FITNESS
Team of 2
WOD
For Time
60 Down ups
80 Pull ups
100 Cal Row
120 Wall Ball
100 Cal Skierg
80 TTB
60 Down ups
BURNOUT
TEAMS OF 2
AMRAP 30'
50 Thrusters
500m run
50 swings
50 cal ski
50 SDHP
50 sit ups
50 down ups
FITNESS
Strength
2x4 65% of 1RM Back Squat
2x10 Seated DB Strict Press
Skill: Clean and Jerk
WOD
For Time
750m Run
30 Clean and Jerk (60kg/40kg)
Rest 2 min
Amrap 5min
Max Reps Burpees
BURNOUT
AMRAP 8'
9 cal ski
9 burppes
9 air squat
AMRAP 8'
250m run
15 wallball
AMRAP 8'
15 weighted sit-ups
15'' hollow
20'' squat hold
MOBILITY
Thoracic
Shoulders
Wrist
FITNESS
Strength
2x4 Strict Pull ups
2x2 Wall Walk
2x4 Strict TTB
2x20 V ups
* With 2sec pause hollow position
Skill: Hspu
WOD
Amrap 15min
10 Squats
10 Swings Rx(24kg/16kg)
10 Box Jumps
10 Hspu
BURNOUT
TEAMS OF 2
100cal row
100wall ball
100 burpees
100lunges
500m medball run
FITNESS
Benchmark WOD
''Linda''
10-9-8-7-6-5-4-3-2-1
1.5 Bodyweight Deadlift
1 Bodyweight Bench Press
3/4 Bodyweight Clean
MOBILITY
Hamstrings
Glutes
Lower Back
FITNESS
Mobility: Hips, Ankle
Skil: Pistols
WOD
Amrap 12min
250m Run
10 Down Ups
10 Pistols
Rest 2min
Amrap 12min
250m Run
12/9 Cal Skierg
10 Box Jumps
BURNOUT
AMRAP 15
12 swings
15 lunges
20 shuttle sprints
AMRAP 15
50 du
40 mountain climbers
30 hollow rocks
20 thrusters
FITNESS
You Go, I Go Style
Team of 2
Amrap 8min
1 Bear Complex Rx( 60kg/40kg)
5 Burpees over the bar
Rest 1 min
Amrap 8min
3 Power Clean
5 Pull ups
20 DU/60 SJR
Rest 1 min
Amrap 8min
5 DeadLift
7 Push Ups
9 Squats
*Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Back Push Press
BURNOUT
With a running clock
0-10
AMRAP
250m weighted run
15 ground to overhead
15 sit ups
10-20
AMRAP
250m row
15 down ups over row
max seconds hollow
20-30
AMRAP
15 air squat
10 sit ups
5 push ups
FITNESS
Strength
3x5 70% Banded Deadlift
3x10 Strict TTB
Skill: Man Makers
WOD
21 - 15 - 9
Man Makers (20kg/12,5)
Sit ups
Cal Assault Bike
BURNOUT
TEAMS OF 2
5 rounds of
1' Tank
1' Wallball
1' Assault Bike
1' Plank
1' Rest
MOBILITY
Ankle
Hips
FITNESS
Strength
3x4 Mix Grip Pull ups
3x10 DB Seated Press
Skill: Kipping TTB
WOD
Amrap 15min
10 HR Push ups
15 TTB/Leg Raises
20 Swings RX(24kg/16kg)
30 DU
BURNOUT
AMRAP 30
IN TEAMS OF 2
50 wallball
250m run
40 down ups
200du/200 rope jumps
30 box jumps
1' plank (together)