24-04-2017

FITNESS

Strength

3x5 Overhead Squat
3x60m KB Front Rack Walk

WOD
Team of 2
Amrap 15min
20 OHS RX(50kg/35kg)
20 Burpees over the bar
250m Run Together

BURNOUT

Tabata row

Tabata burpees

Amrap 12
250m run
50 weighted lunges
20 push ups

Tabata burpees
Tabata row
 

22-04-2017

Tabata 8 sets
Plank

Arch Hold

''Jordan''
For Time

100 Swings (24kg/16kg)
100 Sit Ups
100 Air Squats
100 Push Ups

Rest 3min

For Time

1000m Run

MOBILITY

Press
Shoulders
Elbows
Wrist

21-04-2017

FITNESS

Skill: Ring Muscle ups

WOD
Amrap 20min
4 Ring Muscle up
10 Down Ups
10 V-Ups/Sit Ups
30 DU/90 SJR

BURNOUT

EMOM 30'

15/12 Cal Row
50 DU
15/12 Burpees
1'REST
 

20-04-2017

FITNESS

Team of 3


For Time
100 Cal Assault Bike
75 Power Clean RX(60kg/40kg)
50 Burpees over the bar
100 Cal Assalt Bike
75 Front Squat
50 Burpees over the bar
100 Cal Assault Bike
75 Push Jerk
50 Burpees over the bar


BURNOUT

ΑΜRAP 8

10 to 1 burpees
*20du between

AMRAP 8
15 swings
9 cal ski

AMRAP 8
30 air squat
30 mountain climbers
30 JJ

19-04-2017

FITNESS

Strength

Back Squat
3x8 60% of 1RM
3x8 One arm Seated DB Press
*(8 Reps each arm)

WOD
Tabata 8 sets
Deallift Rx( 80kg/50kg)
TTB
Box Jumps

BURNOUT

AMRAP 30'

50 DU
25 SlamBall
250m Weighted Run
15 Sit-ups
15 Cal Row

MOBILITY

Smash

Quads
Hamstrings
Calves

18-04-2017

FITNESS

Strength

3x5 Strict Pull ups
3x5 Strict Chin ups
3x2 Wall Walk

WOD
4 Rounds of
5 Pull ups
10 HR Push ups
20 Air Squats
30 Sit ups
400m Row

BURNOUT

EMOM 30

40''ON - 20'' OFF
1st : amrap metres Tank
2nd : amrap Push ups
3rd : amrap Sumo DL
4th : amrap V Ups
rest 1'

13-04-2017

FITNESS

Big Thursday


Skill: Pegboard

Team of 3

Amrap 20min
3 Pegboard ascents
30 Burpees
30 DB Thrusters
30 TTB
30 Box Jumps

BURNOUT

Emom 20

Odd: 15 thrusters
     9 box jumps

Even:120m run

12-04-2017

FITNESS

Big Wednesday

Strength
Deadlift
3x2 65% of 1RM Deadlift
3x2 75%
3x1 85%

WOD
3 Rounds of
1min Assault Bike
30sec Rest
1min Snatch RX( 50kg/35kg)
30sec Rest
1min DU/SJR
30sec Rest

BURNOUT

AMRAP 15'

in pairs

pt1: 250m run
pt2: AMRAP cal row

AMRAP 15'
12 Wallball
24 DU
12 Ground to overhead

MOBILITY

OHS
Front Rack
Shoulders
Elbows

 

11-04-2017

FITNESS

Big Tuesday


Strength
3x5 65% of 1RM Strict Press
3x15 V-Ups
* With 2 sec pause at the
Hollow Position

Skill: Hspu

Gymnastics Condiotioning
Amrap 16min
3,6,9,12,15,18,21...
Hspu/DB Press
Pull ups
Sit ups
Squat

BURNOUT

TEAMS OF 2


AMRAP 35'
250m run
50 swings
50 sit ups
50 sumo deadlifts
50DU
50 cal ABike

10-04-2017

FITNESS

Big Monday!!


Strength
Back Squat
2x2 65% of 1RM Back Squat
2x2 75%
2x1 85%

WOD
Team of 2
Amrap 16min
20 Power Clean Rx(40kg/30kg)
20 Thrusters
20 Burpees over the bar

BURNOUT

AMRAP 8

20 Lunges
10 burpees


AMRAP 8
20 air squat
10 box jumps

AMRAP 8
20Du
10 swings