16-01-2019

FITNESS

STRENGTH

3 Sets Of
5 Back Squats @75% 1RM
10 Bend Over Row


AMRAP 20
12 Snatch 60/40
20 Front rack Lunges
25 Box Jumps
400/300m run

BURNOUT

Tabata

ODD: High Knees Holding A plate
EVEN : plank


AMRAP 30
10 burpees
20 cal row
30 walking lunges
20 push ups
10 box jumps over

MOBILITY

Smash
quads/hamstrings/glutes
mobility
quads/groins

15-01-2019

FITNESS

Core Strength

EMOM 9
- 3 Strict weighted Pull Ups with 5 sec pause
- 3 Strict weighted dips with 5 sec pause
- 30'' Double Kettlebell Wallsit

2 Rounds of

AMRAP 5
5 Toes To Bar
10 Push Ups
15 Air Squat
20 DU

REST 1

AMRAP 5
2,4,6,8,....
Deficit Handstand Push Ups
10/8 Cal Row

REST 1

BURNOUT

EMOM 8 40''on-20''off

odd: sled
even: air runner

rest 2

EMOM 8 40''on-20''off
odd: bike
even: swings

rest 2

EMOM 8 40''on-20''off
odd: wallball
even: du

14-01-2019

FITNESS

STRENGTH

EMOM 8
ODD: 6 deadlift @70%1RM Slow Eccentric
EVEN: 40'' Hollow

TEAM OF 2
AMRAP 25
20 Clean and Jerk 80/50
40 CTB
20 Front Squat
40 Cal Bike
20 Burpees Over Bar
40 Cal Air Runner

BURNOUT

TEAM OF 2

2 Round of

AMRAP 7
Partner 1: 250m row + 12 jumps over partner
Partner 2: holds a plank

REST 1

AMRAP 7
250m ski
15 synchronized burpees
15 synchonized squat

12-01-2019

FITNESS

Strength

3 sets of
6 Slow Eccentric Back Squats @70%1 RM
10 Chest Supported Rows


AMRAP 20
6 Bar Muscle Ups/ pull ups
9 Hang Dumbell Clusters
12/10 Cal Bike
15 Swings
50 DU

Tabata
Weighted Plank

MOBILITY

Thoracic

Shoulder Stability

11-01-2019

FITNESS

Core Strength

EMOM 9
- 25'' L Sit
- 35'' Squat Hold with 2 Kettlebells
- 35'' Weighted Hollow

AMRAP 12
9 Deficit Handstand Push Ups
12/9 Cal Ski
15 Box Jumps Over

rest 2

AMRAP 12
15/12 Reverse Burpees Weighted
18/15 Cal Row
21 Weighted Sit Ups

BURNOUT

EMOM 8

Odd : sled
even : bike

EMOM 8
Odd: run
Even :swings


EMOM 8
Odd: ground to overhead
even : hollow rocks

Half Tabata
V sit Ups

10-01-2019

FITNESS

TEAM OF 2


AMRAP 9
20 Half Man Makers
40m sled 100/60


rest 1

AMRAP 9
40 Reverse Lunges 60/40
20 Cal Air Bike

rest 1

AMRAP 9
I Go You Go
5 Bench Press 70/40
20 DU

BURNOUT

"Amrap 10'
200m Row/ 150m Ski
9 Burpees
15 Jump Squats


AMRAP 4'
hold a plank and when you break,
do 5 burpees

Amrap 10
10 Half Man Makers
20 Sit Ups Weighted
40 DU

AMRAP 2'
hold a hollow and when you break,
do 5 burpees



 

09-01-2018

FITNESS

STRENGTH

Find A Heavy Complex Of
1 Power Clean
1 Hang Squat Clean
1 Shoulder to Overhead

EMOM 12
Odd : 3 Power clean, 3 Front squat, 3 Shoulder to Overhead
Even : 50 DU

Rest 2

EMOM 12
Odd : 5 Toes To Bar, 10 HR Push Ups, 15 Air Squat
Even : 12/10 Cal Air Runner

BURNOUT

TEAM OF 2

AMRAP 30
50 cal row
50 wallball
50 cal bike 17/15
50 jumps over partner
50m bear walk
50 walking lunges

TABATA
high knees

MOBILITY

lower back/hamstrings
ankle
 

08-01-2019

FITNESS

STRENGTH
3 SETS OF
8 Nordic Hamstrings Curl
30'' Copenhagen Plank Each Side
30'' Goblet Squat Hold

2 Rounds of

AMRAP 5
3 Muscle Ups/ 6 Ring Pull Ups
6/4 Wallwalk
9 Cal Ski

REST 1

AMRAP 5
9 Burpees
12 Box Jumps Over
15 Swings 24/16

REST 1

BURNOUT

AMRAP 10
15 Slamball
15 Chest Passes
25 Russian Twists
250m run

AMRAP 10
10/8 cal bike
20 goblet squat
20

AMRAP 10
30 Double unders
15 V sit Ups
10 Push ups
 

07-01-2019


FITNESS

STRENGTH

3 SETS OF
8 Overhead Squat @60-65%1RM
6 Pull ups weighted


TEAM OF 2
amrap 25
50 Wallball
40 Toes To Bar
30 hand release push ups
20 pistols weighted 12/8
10 snatch 70/45

BURNOUT

TEAM OF 2

EMOM 10
odd : Partner A weighted plank
even : Partner B AMRAP 2 shuttle Run 10m ,4 jumps over partner

EMOM 10
odd : 30'' Row each Partner
even : 30 '' ski each partner

AMRAP 10
50 Synchro Sit ups with a plate
50 burpees
50 lunges with a plate

05-01-2019

FITNESS

Every 2 Minutes For 30 minutes

- 10 Thrusters 60/40 + 10 Power clean
- 12/9 cal Bike + 50 DU
- 30 Weighted Sit Ups 20/15
- 60m Sled 60/30
- 300/250m Air Runner

EMOM 4
30'' Hollow Rocks Weighted 

MOBILITY

Hips

Groins