30-03-2019

FITNESS

warm up : thoracic mobility

3 Sets of
8 Overhead Squats Pause 2'' @The Bottom


FOR TIME
50 wallball
40 Cal Row
30 deadlift 100/70
20m Handstand Walk/5 wallwalk
10 Squat Clean 90/50

MOBILITY

Mobility: lats

hamstrings

29-03-2019

FITNESS

Strength

3 sets of
12 chest supported rows
50'' Weighted Plank

AMRAP 6
10 Hay Bayle Burpee Box Over
10/8 Cal Air Bike

AMRAP 6
40m Walking Lunges
40 DU

AMRAP 6
max Rounds Cindy

rest 2' between sets

BURNOUT

Every 2' for 30'

- 10 burpee ground to overhead + 20 lunges
- 300m on air runner
- 12 wallball + 12 box jumps
- 60m heavy sled push
- 10 sit ups ,15 V Sit Ups, 20 russian twists, 

28-03-2019

FITNESS

Core Strength

2-3 Sets of
14 Around the World
16 Medball V Sit Ups
20 Hollow Rocks Weighted




Buy in: 250m Farmers Carry

FOR TIME
1000m Row
50 Bench Press 3/4 BodyWeight
30 Cal Air Runner
20 Strict HSPU
30 Half man Makers
50 Pistols 12/8


Cash Out : 250m Farmers Carry

BURNOUT

TEAM OF 2


AMRAP 30
30 slam balls
20 burpees
30/24 cal bike
30 wall balls
25 partner med ball sit ups passes
30/24 cal ski
250 m run together

27-03-2019

FITNESS

3 Sets Of

3 Back Squat 85%
8 Bend Over Row

18-15-12
Hang Power Clean And Jerk 60/40
Burpees Over Bar
50 DU

2' Rest,
then

21-15-9
Overhead squat 50/30
Pull Ups
Box Jumps



BURNOUT

AMRAP 16

10 Reverse Burpees
15/12 Cal Bike
20 sit ups
30 air squat

AMRAP 16
12/10 cal ski
20 lunges holding 2 dumbells
20 Russian twists
30 DU

EMOM 3
30'' hollow rocks



MOBILITY  

overhead squat

shoulder stability

26-03-2019

FITNESS

Strength
3 Sets Of
30'' Copenhagen Plank Each Side
20'' L Sit
8 Nordic Hamstring Curl

Specific Warm Up: Ankle Mobility

3 Rounds Of
18 one arm thrusters 25/15
15 swings 32/24
12 Toes To Bar
15/11 Cal Ski
18 Dumbbell Snatch

Cash Out : 100 Sit Ups

 

BURNOUT

TEAM OF 2


FOR TIME
2 ROUNDS
30 hand release push ups
40/34 cal row
50 walking lunges
then
2 ROUNDS
30 V ups/v sit ups
40/34 cal runner
50 goblet squat
then
2 ROUNDS
30 swings
40 burpees
50 DU

23-03-2019


FITNESS

4 Rounds For Time
14 Double Dumbell Hang Power Clean
14 HR Push Ups
14/11 Cal Bike
14 Pistols
14 Box Jumps
14/11 Cal ski

Cash Out: 500m Run,
100 Sit Ups

MOBILITY

Thoracic

Groins

22-03-2019


FITNESS 

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

BURNOUT

TEAM OF 2

FOR TIME
1000m on Air runner
1000m Row
100 jumps over partner
100 medball squat and chest pass
100 push ups
100 wallball
100 DU

21-03-2019

FITNESS

EMOM 9

35'' Side Plank Rotation With A Dumbbell
35'' Side Plank Rotation With A Dumbbell
25'' L sit

TEAM OF 2

FOR TIME
50 Push Press 60/40
50 Reverse Lunges 60/40
50 Pull Ups
50 Cal Air Runner
50 Burpees Over Bar
50 Ring Dips
50 Hand Release Push Ups
50 Partner Sit Ups Holding 2 Dumbells 20/12.5



BURNOUT

TEAM OF 2

FOR TIME

3 rounds of
30 swings
30 lunges
40m partner carry

3 Rounds of
20 burpees
20 cal ski
30 synchronized medball sit ups

3 Rounds of
20 Half man makers
30 jump squats
40 DU

20-03-2019

FITNESS

3 Sets Of

3 Front Squat @85%1RM

With A running Clock

0-10'
30 Squat Clean @80-85%1RM

rest the remaining time

10'-20'
4 Rounds of
12 Hang Power Snatch 40/25
12 Box Jumps
12 Burpees

rest the remaining time

20-30
4 Rounds of
15 Cal Row
20 Sit Ups
30 DU

BURNOUT

EVERY 2 MIN FOR 30 MIN

-12/10 cal ski,10 swings,8 hand release push ups
-10/8 cal bike,10 burpee box jumps
- 10 sit ups, 10 V ups, 10 hollow rocks, 10 sit ups
- 250m run
- rest

Tabata
Plank


MOBILITY

smash: calves

 hamstrings

mobility hamstrings

19-03-2019

FITNESS

EMOM 8

Odd: 12/10 cal bike
Even: 5 TTB, 10 HR Push Ups , 15 Air Squat

FOR TIME
3 Rounds
6/4 wallwalk or 15m Handstand Walk
250m Run

Then,

FOR TIME
3 Rounds Of
12 Swings 32/24
16 V Sit Ups
20m Walking Lunges With 2 Dumbbells 25/15

BURNOUT

TEAM OF 2

3 ROUNDS
AMRAP 3'
18/14 cal row
max reps wall balls

REST 1'

AMRAP 3'
18/14 cal runner
max reps goblet box step over

REST 1'

AMRAP 3'
40m sled push
max sec hollow