FITNESS
Strength
2x8 Strict Pull ups
2x8 Strict HSPU/3 Wall Walk
2x8 Strict Ring Dips/Dips
2x30sec Hollow Hold
WOD
3 Rounds of
20/16 Cal Row
20 Ring Dips
20 KB Swings Rx(32/24)
20 Box Jumps Rx(70cm/60cm)
*Rx Ring Dip From the top R.M.U.
BUNROUT
Amrap 10min
100m Run On Air Runner
10 Burpees
10 Sit ups
Rest 1min
Amrap 10min
30 DU/60 SJR
12 Lunges
12 Push ups
Rest 1min
Amrap 10min
10x10m Shuttle Sprints
30 Mountain Climbers
12 Jumping Squats
FITNESS
Deload Week!! High Intensity!!
Strength
Front Squat
1x5 40%
1x5 50%
1x5 60%
WOD
Team of 2
Amrap 6min
Max Reps Clean and Jerk 60/40
Rest 1min
Amrap 6min
Max Reps TTB/Leg Raises
Rest 1min
Amrap 6min
Max Reps Synchronized Bar Facing Burpees over the bar
BURNOUT
Running The Clock
0min - 8min
10 Push ups
10 Slamball To Shoulder
10 Squats with Slamball
8min - 9min
Rest
9min - 17min
10 Sit ups
15 KB Swings
10 Burpees
17min - 18min
Rest
18min - 26min
15/12 Cal Row
15/12 Cal Skierg
10 Tuck Jumps
26min - 27min
Rest
27min - 30min
1min: Hollow Hold
1min: Arch Hold
1min: Plank Hold
FITNESS
Strength
Back Squat
1x5 75%
1x3 85%
1x1+ 95%
WOD
Heavy Fran
21 - 15 - 9
Thrusters 50/30
Chest to Bar
MOBILITY
Ankle
Hips
Hamstrings
FITNESS
EMOMx12min
1) 30sec Hang Position Hold
2) 30sec HS Hold
3) 30sec Squat Hold
4) 30sec Support Hold On Rings
WOD
Amrap 18min
300m Row
10 Ring Dips
15 Sit ups
15 KB Swings 24/16
200m Skierg
BURNOUT
EMOM x 30min
1) Sled Push
2) Air Runner
3) DU/ SJR
4) 5m Shuttle Run
5) Plank to Push up
40sec ON
20sec OFF
FITNESS
Strength
Deadlift
1x5 75%
1x3 85%
1x1+ 95%
WOD
Team fo 2
For Time
100 Wall Balls 12/9
80 DB Snatch 20/12,5
60 Pull ups
40 OH DB Lunges
20m HS Walk/ 10 Wall Walk
40 One Arm DB Thrusters
60 TTB
80 One Arm DB Shoulder To Ovehead
100 Box Jumps 60cm/50cm
BURNOUT
EMOMx 30min
1) 200m/150m Row
2) 14 Slamball to Shoulder
3) 10-15 Burpees
4) 20 Jump over the Hurdles
5) 20 sit usp
6) Rest
FITNESS
Strength
Barbell Strict Press
1x5 75%
1x3 85%
1x1+ 95%
3x1min KB/DB Farmers Hold
WOD
For Time
3 Rounds of
12 Power Snatch 40/25
12 Burpees
100m Run
BURNOUT
3 Rounds of
Amrap 3min
15/12 Cal Row
20 Push ups
Max Reps Box Jumps
Rest 1min B2N Rounds
3 Rounds of
Amrap 3min
250m/150m Skierg
14 Box Jumps
Max Reps Air Squats
Rest 1min B2N Rounds
MOBILITY
T-Spine
Shoulders
Wrist
FITNESS
Strength
3x6 Strict Chin ups
3x6 Strict HSPU/ 2 Wall Walk
3x20 Hollow Rocks
3x20 Arch Rocks
3x20 Plank Scapular Constraction
Skill: Toes To Bar
WOD
For Time
2 Rounds of
30/20 Cal Row
30 HSPU
30 TTB/Leg Raises
30 KB Swings 24/16
BURNOUT
Team of 2
Amrap 15min
300m Run on Air Runner
20 Synchronized Air Squats
30 Synchronized Taps on Push up Position
10 Burpees
Rest 2min
Amrap 15min
60m Sled Push
60 DU/120 SJR
60m Sled Pull
60m Broad Jumps
FITNESS
Go Heavy or Go Home!!!
Strength
Front Squat
1x5 75%
1x3 85%
1x1+ 95%
3x2 Wall Walk
WOD
Team of 2
For Time
''Squat Clean Pyramid""
20 Squat Clean 40/30
20 Synchronized Burpees
18 Squat Clean 50/35
18 Synchronized Burpees
16 Squat Clean 60/40
16 Synchronized Burpees
14 Squat Clean 70/45
14 Synchronized Burpees
12 Squat Clean 80/50
12 Synchronized Burpees
10 Squat Clean 90/55
10 Synchronized Burpees
BURNOUT
Running The Clock
0min - 7min
8 Slamballs
8 Sit ups with slamball
8 Push ups
7min - 8min
Rest
8min - 15min
12 KB Swings
12 KB Lunges
12 KB Push Press
15min - 16min
Rest
16min - 23min
10/7 Cal Row
10 Wall Balls
10 Burpees
23min - 24min
Rest
24min - 28min
1min Plank
1min Side Plank
1min Side Plank
1min Hollow Hold
FITNESS
Strength
Back Squat
1x3 70%
1x3 80%
1x3+ 90%
WOD
For Time
800m Run on Air Runner
63 KB Swings
36 Pul ups
600m Run
42 KB Swings
24 Pull ups
400m Run
21 KB Swings
12 Pull ups
Men: 24kg
Women: 16kg
MOBILITY
Hips
Spine
Ankle
Squat Therapy
FITNESS
Strenght
3x6 Strict Mix Grip Pull
ups (6/6)
*With 2sec Pause at the top
3x20sec Scapular Constraction
on Plank
3x20sec L - Sit On Rings/
On Parallete
3x4 Strict Ring Dips/Dips
3x30sec Hollow Hold
WOD
Team of 2
For Time
50-40-30-20-10
Cal Row
Cal Skierg
*After each Round
20 Sit Ups
60 DU/120STR
14 Burpees
BURNOUT
Amrap 15min
10/7 Cal Skierg
10 Lunges
10 V ups/Sit ups
Amrap 15min
250m Run With Medball
30 DU
12 Wall Balls
8 Push ups