FITNESS
Strength
Back Squat
2x5 75% of 1RM
2x5 80%
2x5 85%
WOD
Team of 2
Amrap 15min
12 Deadlift 100/70
2 Rounds Cindy
12 Deadlift
4 Rounds Cindy
12 Deadlift
6 Rounds Cindy
12 Deadlift
8 Rounds Cindy
...
Etc
*Cindy
5 Pull ups
10 Push ups
15 Squats
BURNOUT
For 5min
Squat Hold every 20sec Do a Squat
Rest 2min
For 5min
Push up Hold every 20sec Do a Push up
Rest 2min
Amrap 15min
300m/200m Row
10 Lunges
10 Burpees
200m/150m Skierg
15 Sit ups
FITNESS
WOD
Amrap 12min
2,4,6,8,10 ...etc
Thrusters (40kg/30kg)
Burpees Over the bar
Rest 3min
Amrap 12min
2,4,6,8,10...etc
KettleBell Swings (24kg/16kg)
Box Jumps (60cm/50cm)
MOBILITY
Shoulders
Hips
Ankle
FITNESS
Skill: Bar Muscle ups
WOD
Amrap 20min
5 Bar Muscle ups
10 Down Ups
20 Lunges
30 DU/90 SJR
BURNOUT
Tabata 8 sets
20sec on 10sec
1) Sled
2) Assault Bike
3) Hollow Rocks/ Hollow Hold
4) Squat Hold
5) Rope Jumps/ DU
6) Push ups
FITNESS
Team of 2
1000m Run Together
100 Wall Balls
100 KB Swings RX(32kg/24kg)
100 HR Push ups
100 Sit Ups
100 Burpees
BURNOUT
Amrap 15min
15/12 Cal Assault Bike
10 Hollow Rocks
5 Burpees
Rest 2 min
Amrap 15min
250m Run
10 SDHP
5 Push ups
FITNESS
Strength
Front Squat
2x5 70% of 1RM
2x5 75%
2x5 80%
Skill: Hang Power Clean
WOD
3 Rounds of
10 C2B/Pull ups
15 Hang Power Clean 60/40
15/12 Cal Assault Bike
50 DU/150 SJR
BURNOUT
Amrap 15min
250m Run
20 Swings
20 Sit ups
Rest 2min
Amrap 15min
300m/200m Row
20 Squats
10 Burpees
MOBILITY
Hips
Ankle
Streching
Legs
FITNESS
Strengh
4x5 Strict C2B/Pull ups (Weighted)
4x5 Strict (Deficit) HSPU/ 3 Wall Walk
4x12 V - Ups
*With 2sec Pause at the Hollow Position
WOD
For Time
45 - 30 - 15/Women(40-25-10)
Cal Row
30 - 20 - 10
Box Jumps (60cm/50cm)
20 - 15 - 10
HSPU/ Rx Strict HSPU
BURNOUT
Team of 2
Amrap 30min
20/16 Cal Skierg
20 Lunges
20 Sit ups
20 GTOH
20 Burpees Jump to Plate
FITNESS
Strength
Back Squat
2x5 70% of 1RM Back Squat
2x5 75%
2x5 80%
WOD
Team of 2
Amrap 16min
250m Run Together
12 Squat Clean RX(60kg/40kg)
16 TTB/Leg Raises
18 Burpees
BURNOUT
3 Sets of
300m/200m Row
Rest 30sec B2N Sets
Amrap 16min
30 DU/90 SJR
20 Wall Balls
10 Push ups
Tabata 8 sets 20on 10off
Burpees
FITNESS
Skill: DB Snatch
WOD
Amrap 14 min
20 DB Snatch (20/12,5)
18 OH DB Lunges (10/10)
16 Sit ups
Rest 2min
Amrap 14 min
15/12 Cal Assault Bike
12 Burpees
9 Pull ups
FITNESS
Skill: Ring Muscle ups
WOD
For Time
21 - 15 - 9 - 15 - 21
DB Thrusters RX(20kg/12,5kg)
9 - 6 - 3 - 6 - 9
Ring Muscle ups
90 - 60 - 30 - 60 - 90
DU
Tabata 8 sets
Hollow Hold
Arch Hold
BURNOUT
10 Minutes Running Drills
Amrap 20min
Team of 2
60m Sled Push
20 Swings
20 Push ups
20 Air Squats
20 Sit ups
FITNESS
Team of 2
WOD
Amrap 35min
250m Run Together
50 Cal Row
50 HSPU/ DB Press
50 Box Jumps
50 KB Swings Rx(24kg/16kg)
50 TTB/Leg Raises
50 Burpees
BURNOUT
Tabata 8 sets
Cal Assault Bike
Tabata 8 sets
Burpees
Amrap 15min
10 KB Thrusters
15 KB Swings
30 Mountain Climbers
40sec Hollow Hold
Tabata 8 sets
Side Plank