18-03-2019




FITNESS

3 Sets Of

3-4 Back Squat @80%1RM with 2 Seconds PAUSE @the Bottom
8 seated dumbell press

TEAMS OF 2
For Time
3 Rounds of
20 Thrusters 60/40
30 Chest To Bar Pull Ups
40 Burpees Over Bar

then

3 Rounds of
20 Sumo Deadlift High Pull 60/40
300m Run
40 Wallball

BURNOUT

FOR TIME

500m run
50/30 cal Air Bike
50 Air Squats
50 Push Ups
100 DU
50 Burpees
50 Sit ups
50 Lunges
500m run
50 V Ups/ V sit Ups

16-03-2019

FITNESS

Core Strength

Emom 9
25'' L Sit/ Scaled L Sit
35'' Hollow
40'' Russian Twists


Buy in: 250m Farmers Carry

3 Rounds Of
20 Wallball
15 Box Jumps Over
10 Ring Dips
15 Deadlift 100/70
20 Cal Air Runner

Cash out: 250m Run



MOBILITY

ankles

quads

15-03-2019


FITNESS

Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
 

BURNOUT

Every 2 min for 30'

60m sled + 12 Box Jumps
20 V ups + 20 hollow rocks
10 cal air runner + 10 cal row
20 burpees
15 jump Squat + 30 DU

14-03-2019

FITNESS

3 Sets of

4 Front Squat @ 80%

TEAM OF 2
3 Rounds Of
20 Devil press
40 Lunges holding dumbells
60 DU
40 Bench Press 3/4 Bodyweight
250m Run Together

Then

3 Rounds of (NOT TEAM OF 2)
15 V Ups
20 Weighted Sit Ups
25 Hollow rocks



BURNOUT

EMOM 30min

15 Slamballs + 5 Burpees
20-30 Chest Passes To Wall
12/10 Cal Air Bike
15-20 V sit Ups
250m run (2 min)

13-03-2019

FITNESS

You Have 10' to Find A Heavy Complex Of

1 Power Clean
1 Front Squat
1 Push Jerk

With A Running Clock

0-5'
FOR TIME
18 Push jerk 60/40
15 Front Squat
12 Power clean
15 Front squat
18 Push jerk

5'-13'
AMRAP 8
15/12 cal Row
15 toes to bar
15 Burpees

13-20'
FOR TIME
18 Push jerk 60/40
15 Front Squat
12 Power clean
15 Front squat
18 Push jerk

BURNOUT

EMOM 10

-10/8 cal ski
-15 kb squat

REST 1'

EMOM 10
-7X10m suttle run
-20 hollow rocks

REST 1'

EMOM 10
-30 russian twists
-45''plank

MOBILITY

Lower back

Hips
Core stability

12-03-2019

FITNESS

Strength

3 Sets Of
30'' Handstand Hold
14 V Ups With Medball
10 Chest Supported Rows

WOD

3 Rounds FOR TIME
2 Rope climbs/8 strict Pull Ups
12/10 Cal Air Bike

then

3 Rounds FOR TIME
15 Kettlebell swings
50 DU

Then
3 Rounds FOR TIME
20 Dumbbell Snatch 25/15
12/10 Cal Ski

BURNOUT

TEAM OF 2

3 Rounds Of
40 Burpees
40 Cal Air Runner
40 D Ball/KB Deadlift

then

3 Rounds Of
40 cal Row
40 Wallball
40 Partner Sit Ups Weighted

then

3 Rounds Of
40 Swings
40 Box Jumps

 

09-03-2019

FITNESS

FOR TIME

4 rounds of
400 meters Run
18 Back Squat 65/40
15 Box Jumps 70/60cm
12 Burpees over Bar

MOBILITY

Overhead Squat

Stability

08-03-2019


FITNESS

OPEN WORKOUT 19.3

10 mins to complete

200ft Overhead dumbbell lunge
50 dumbbell box step ups
50 strict handstand push ups
200ft handstand walk

BURNOUT

2 Rounds Of

EMOM 3
12/10 Cal Row

EMOM 3
8-10* (1 burpee + 1 Shuttle Run 7m)

EMOM 3
20 Lunges

EMOM 3
30 Hollow Rocks

REST 1 Between Sets

07-03-2019

FITNESS



EMOM 6
20'' L Sit
30'' Handstand Hold

TEAM OF 2

FOR TIME
21-15-9
Strict Ring dips
D Ball shoulder over

42-30-18
Toes To Bar
Step Ups Over 25/15

42-30-18
Cal Air Runner
12 Man makers 25/15

BURNOUT

TEAM OF 2

AMRAP 32
30 burpee ground to overhead
40 v-ups/v-sit ups
30 kettebel thrusters
40 box jump over
30 Push Ups Hand Release
40 Russian Twists
250m Run Together 

06-03-2019


FITNESS

3 Sets Of

5 Front Squat @ 75%
8 Bend Over Row

With A running Clock

0-10
30 Power Snatch 70/35

rest the remaining time

10-20
4 Rounds of
15/12 cal Row
15 Wallball
15 Swings 32/24

rest the remaining time

20-30
4 Rounds of
15 Hand Release Push-Ups
20 V Ups
30 DU


BURNOUT

3 ROUNDS


2'AMRAP
cal bike
REST 30''

2'AMRAP
15 Swings, 15 Sit ups
REST 30''

2'AMRAP
wall balls
REST 30''

2'AMRAP
ski
REST 30''

MOBILITY

Hamstrings(smash&stratch)
Groins