18-01-2018

FITNESS

Strength

Deadlift
1x3 70%
1x3 80%
1x3+ 90%
3x20sec HS Hold

WOD
Team of 2
For Time
40 HSPU/ Hand Release Push ups
40 Sit ups
40 Ovearhead Squats 40/25
30 HSPU
30 Sit ups
30 Overhead Squats 50/30
20 HSPU
20 Sit ups
20 Overhead Squats 60/40
10 HSPU
10 SIt ups
10 Overhead Squats 70/45


BURNOUT

Team of 2


Amrap 35min
400m Row
20 DU/40 SJR Each
20 Burpees
20 Box Jumps
30sec Plank Together

17-01-2018

FITNESS

Strength

Barbell Strict Press
1x3 70%
1x3 80%
1x3+ 90%
3x60m KB/DB Farmers Carry Walk

WOD
EMOMx 20min
1) 3 CnJ + 4 Front Squat
2) 60 DU/ 35sec SJR or DU
3) 9-15 Air Squats+ 7-10 Push ups + 5-7 Pull ups
4) Rest

* Choose Your Weight!!

BURNOUT

Tabata 8 sets

Cal Row
Tabata 8 sets
DU/ SJR

Amrap 20min
KB Hug Walk Carry 250m
10 KB Thrusters
10 KB Swings
10 Hollow Rocks/ V-ups

MOBILITY

Ankle

Lower Back
Hips
Shoulders

16-01-2018

FITNESS

Strength

3x5 Strict Chin ups
*With 2 sec Pause at the top
3x5 Strict HSPU/3 Wall Walk
*With 2sec Pause at the bottom(HSPU)
*With 2sec Pause at the Top(WW)
3x40sec Hollow Hold
3x40sec Arch Hold

WOD
For Time
50/40 Cal Row
40 Box Jumps
30 Burpees
20 KB Swings 32/24
10 Strict Deficit HSPU

BURNOUT

Team of 2


Amrap 30min
250m Run
20 Burpees
20 Wall Balls
20 Sit ups
40 DU/ 120 SJR

15-01-2018

FITNESS

Strength

Front Squat
1x3 70%
1x3 80%
1x3+ 90%
3x6 Strict TTB/Leg Raises

WOD
Team of 2
4 Rounds of
20 Power Clean 60/40
20 Thrusters
20 TTB/Leg Raises

BURNOUT

Amrap 15min

15/12 Cal Row
12 Air Squats
8 Push ups

Amrap 15min
250m Run
10 Burpees
10 Sit ups
 

13-01-2018

FITNESS

Strength

Back Squat
1x5 65%
1x5 75%
1x5+ 85%

WOD
8 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats

Then

2 Rounds of Kelly
400m Run
30 Wall Balls
30 Box Jumps

MOBILITY

Wrist

Hips
Hamstrings
Thorasic Spine
Lower Back

12-01-2018

FITNESS

Strength

3x8 One Arm Seated DB Press 8/8
3x30sec Hollow Hold
3x20sec Push ups Hold On Rings
3x5 Ring Push ups
3x30sec Wall Sit

WOD
Amrap 18min
15/12 Cal Skierg
15 Unbroken KB Swings 24-20/16-12
15 Sit ups
40 DU/80 SJR

BURNOUT

10 Minutes Running Drills

Amrap 20min
Team of 2
60m Sled Push
20 Swings
20 Push ups
20 Air Squats
20 Sit ups

11-01-2018

FITNESS

Strength

Deadlift
1x5 65%
1x5 75%
1x5+ 85%

Team of 2

You Go, I Go
WOD
Amrap 18min
1 Bar Muscle up/C2B/Pull ups
2 Squat Snatch 60/40
3 Burpees Over The Bar
4 TTB/Leg Raises
5 Hand Release Push ups/Push ups
6 Pistols/Air Squats

BURNOUT

Tabata 8 sets

Cal skierg
Tabata 8 sets
Burpees

Amrap 15min
10 KB Thrusters
15 KB Swings
30 Mountain Climbers
40sec Hollow Hold

Tabata 8 sets
Side Plank

10-01-2018

FITNESS

Strength

Barbell Strict Press
1x5 65%
1x5 75%
1x5+ 85%
3x60m KB Hug Carry Walk (SLOW)

Skill: One Arm DB Shoulder To Overhead

WOD
2 Rounds of
100 DU/200 SJR
30 One Arm DB S2OH 25-20/15-12,5
30 Sit ups
30 OH DB Lunges
30/20 Cal Air Runner

BURNOUT

Tabata 8 sets

Cal Row

Amrap 20min
250m Run
10 GTOH
10 Weighted Sit ups
10 Weighted Lunges

Tabata 8 sets
Rope Jumps

MOBILITY

Shoulders

T-Spine
Hips
Wrist

09-01-2018

FITNESS

Go Fast or Go Home!!!


Strength
3x6 Strict TTB/Leg Raises
3x4 Wall Walk
3x20 Hollow Rocks
3x20 Arch Rocks

WOD
Amrap 3min ( Dont Stop )
400m/300m Row
Max Reps Burpees Box Jumps Over

Rest 3min

Amrap 3min ( Dont Drop the Ball )
400m/300m Row
Max Reps Wall Balls

Rest 3min

Amrap 3min
400m/300m Row ( Dont Give Up )
Max Reps TTB/Leg Raises

Rest 3min

BURNOUT

Team of 2


Amrap 30min
30 Calories Air Runner
30 Push ups
30 Air Squats
30 Sit ups
30 Burpees

08-01-2018

FITNESS

Strength

Front Squat
1x5 65%
1x5 75%
1x5+ 85%

WOD
Team of 2
You Go. I Go
For Time
10 Rounds of
5 HSPU/ Hand Release Push ups
3 Burpees Over The Bar
1 Squat Clean 70/45

Then

10 Rounds of
5 Air Squats
3 Burpees Over The Bar
1 Clean and Jerk

BURNOUT

2 rounds of


AMRAP 4'
2 Burpees
2x10m Shuttle Run

Rest 1'

AMRAP 4'
20'' Plank
5 Push ups
20 DU

Rest 1'

AMRAP 4'
12 Swings
12 Squat jumps