14-06-2017

FITNESS

Strength

Back Squat
4x4 80% of 1RM
4x10 DB Seated Press

Skill: Power Snatch

WOD
For Time
21 - 15 - 9
Power Snatch Rx( 50/35)
Cal Assault Bike

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

Smash
Quads
Shoulders
Front Rack

13-06-2017

FITNESS

Strength

4x5 Strict C2B/Pull ups RX(Weighted)
4x5 Strict Hspu/ 4x3 Wall Walk
4x40sec Wall Sit
4x15 V-ups
* With 2sec Pause at the Hollow Position

Skill: Kipping Pull ups

WOD
Amrap 15min
10 Pull ups
15 Wall Balls
30 DU/90 SJR

BURNOUT

Team of 2


Amrap 30min
30 Calories Assault Bike
30 Push ups
30 Air Squats
30 Sit ups
30 Burpees

12-06-2017

FITNESS 

PR Monday

The Other Crossfit Total

1RM Clean
1RM Overhead Squat
1RM Bench Press

3 Rounds of
250m Run
15 Sit ups

BURNOUT

2 rounds of


AMRAP 4'
2 Burpees
15m Run

Rest 1'

AMRAP 4'
20'' Plank
20 DU

Rest 1'

AMRAP 4'
12 Swings
12 Squat jumps




 

10-06-2017

FITNESS

WOD
Saturday Madness
For Time
60/45 Cal Row
Then
2 Rounds of
50 Wall Balls
50 TTB/Leg Raises
Then
2 Rounds of
50 Burpees
50 DU/150 SJR
Then
2 Rounds
50 Lunges
50 Push ups
Then
250m Run

09-06-2017

FITNESS


Skill: HSPU

WOD
Amrap 25min
9 HSPU
15 Sit ups
21 Box Jumps
250m Run

BURNOUT

Double Tabata 8 sets

40sec On
20sec Off

1) Cal Skierg
2) Mountain Climbers
3) KB Lunges
4) Burpees

08-06-2017

FITNESS

Team of 2


With The Running Clock of 35min

''Fran''
42-30-18
Thrusters(42,5/30)
Pull ups

''Annie''
100-80-60-40-20
DU/ SJR (x3)
Sit ups

''Grace''
60 Clean and Jerks (60/40)

The Remaining Time Max Reps Burpees!!
Score Total Reps Burpees!!

BURNOUT

Amrap 15min

15 Wall Balls
15 V ups/ Sit Ups
30 DU/90 SJR

Rest 2 min

Amrap 15min
250m Run
10 SDHP
5 Push ups

07-06-2017

FITNESS 

Strength

Front Squat
3x3 70% Of 1RM
3x2 80%
3x1 90%

Skill: Hang Power Clean

WOD
4 Rounds of
10 Hang Power Clean Rx(60kg/40kg)
15 Burpees Over The Bar
250m Run

BURNOUT

Emom x 10min

odd: 15/12 Cal Row
even: 10 Squats + 5 Push ups

Rest 2min

Emom x 10min
odd: 12/9 Cal Skierg
even: 15 Swings

Rest 2min

Emom x 10min
odd: 10/7 Cal Bike
even: 10 Burpees

MOBILITY

Hips

Ankle
Squat Therapy

06-06-2017

FITNESS

Strength

3x5 Strict C2B/Pull ups
3x5 Strict Chin ups
3x5 Strict Hspu/ 3x3 Wall Walk

Skill: Pistols

WOD
20-18-16-14-12-10-8-6-4-2
Hand Release Push ups
Pistols
KB Swings RX(24kg/16kg)
Each Set 30 DU/90 SJR

BURNOUT

Team of 2

Amrap 30min
20 Box Jumps
20 Sit ups
20 Burpees
20 DU/ 60 SJR
250m Run Together

05-06-2017

FITNESS

10 minutes running drills

TEAMS OF 2

AMRAP 25'
1000m row
100 air squat
250m run (together)
50 burpees
100 DU
100 sit-ups

tabata: ski
tabata: hollow

03-06-2017

FITNESS

EMOM x36min
1) 6 C2B/Pull ups, 12 HR Push ups/Push ups
2) 200m/150m Row
3) 20 Wall Balls
4) 40 DU/120 SJR
5) 15 Burpees
6) Rest

MOBILITY

Overhead Squat
Wrists
Shoulders
Thoracic
Hips
Ankle