04-01-2019

FITNESS

Strength

3 Sets of
25'' L Sit
12 Chest Supported Rows
10 Ring Dips

Skill : Handstand Walk

EMOM 20
- 5/3 wallwalk or 15/12m Handstand walk
- 15 swings 24/16
- 10/8 Burpee Box Jumps Over
- 20m One Arm, Overhead Walking Lunges 25/15
- 15/12 Cal Row

BURNOUT

EVERY 2' FOR 30'

- 30 rope jumps+20 air squat+10 push ups,
- 10/8 cal air bike + 10 cal air runner
- 120m sled weighted
- 30 russian twists + 20 weighted sit ups
- 20 burpees

03-01-2019

FITNESS

STRENGTH

EMOM 8
odd: 6 Slow Eccentric Back Squats @65%1RM
even: 8 slow eccentric bend over rows



TEAM OF 2
AMRAP 14
16 Hang clean and jerk 50/30
20 chest to bar pull ups
30 Partner Sit Ups holding 2 dumbells 15/10


AMRAP 14
30 Sumo deadlift high pull 50/30
20 Toes To Bar
16 Overhead Squats 


BURNOUT

TEAM OF 2

AMRAP 30
1000M row
80 jumps over partner
70 ground to overhead
600m ski
50 walking lunges
40m partner carry


TABATA
Side plank

02-01-2019


FITNESS

CORE STRENGTH
EMOM 6
- 40'' Hollow rocks
- 40'' Weighted Prone Angels
- 40'' Plank

AMRAP 9
16/14 Air Runner
12 Burpee Box Jumps
8 Half Man Makers 20/15

REST 2

AMRAP 9
18 V Ups
14/12 Cal Bike
14 Hand Release Push Ups

REST 2

AMRAP 9
50 DU
20 Wallball
15 Swings

BURNOUT

AMRAP 10

800m bike 17/15
20 V sit ups
15/10 push ups

REST 1

AMRAP 10
16/13 cal ski
30 russian twists
20 down ups

REST 1

AMRAP 10
20 wallball
20 weighted sit ups
30 jumping jacks

MOBILITY

Quads
Lats

31-12-2018


FITNESS

STRENGTH
3 Sets Of
60m One arm Overhead walk
40'' Weighted hollow
5/4 Wallwalk


'' 2018 ''
AMRAP 20
18m one arm Overhead walking lunges
18 push press 50/30
18 box jumps over
18 burpees
18/14 cal air runner


EMOM 4
odd :40''Goblet Squat Hold
even: 40'' Weighted Plank

BURNOUT

TEAM OF 2


AMRAP 15
2K bike 17/15
1000m ski
50 burpees



REST 2

AMRAP 15
2000m row
100 sit ups
50 walking lunges weighted
30 hand release push ups

tabata
plank

29-12-2018

FITNESS

STRENGTH
3 Sets Of
60m Farmers Carry
12 Dumbbell Chest Supported Rows
25'' L-Sit/ Scaled L-sit


AMRAP 12
20 Wallball
20 Swings
14 Burpees to Target

REST 1

AMRAP 12
14/12 Cal Air Bike
14/12 Cal Air Runner
14 Toes To Bar

MOBILITY

Thoracic spine
Squat therapy/overhead

28-12-2018



FITNESS

CORE STRENGTH

EMOM 8
- 45'' Side Plank
- 45'' Side Plank
- 45'' Reverse Plank
- 35'' Hollow Rocks Weighted

SKILL HandStand Push Ups

EMOM 20
- 15/12 Cal Row
- 15/12 Rind Dips
- 15/12 Handstand Push Ups (or Deficit)
- 12/9 Cal Ski
- 16 Pistols/ Weighted Pistols

You Choose The Deficit

Half Tabata
V Ups

BURNOUT

EMOM 25'

- 15/12 Cal Air runner
- 20/15 Weighted Sit Ups
- 30m Weighted Sled
- AMRAP 7 V Sit ups, 7 Hollow Rocks, 7 Arch to Hollow
- AMRAP 10 Slamball, 10 Chest Pass to Wall

EMOM 6
- Wallsit
- Side Plank
- Side Plank
 

27-12-2018

FITNESS

STRENGTH

EMOM 8
odd : 8 Slow Eccentric Back Squats @60%1RM
even : 30'' Hollow

With A Running Clock
TEAM OF 2

0'10'
AMRAP
16 Power Clean 60/40
24 Pull Ups
32 Sit Ups

10'-20'
AMRAP
16 Front Rack Lunges 50/35
24 Hand Release Push Ups
48 DU

20'-30'
24 Alternate Dumbbell Snatch 25/15
24/20 Cal Air Runner

BURNOUT

TEAM OF 2


AMRAP 30
500m row
400m ski
50 wallball
40 Swings
100 DU
50 Sit ups
Every 2' complete 5 synchronized burpees

24-12-2018

FITNESS

CORE STRENGTH

EMOM 9
- 30'' L-Sit
- 30'' Hollow Rocks
- 40'' Wallsit Holding A Heavy Dumbell To Your Chest

TEAM OF 2
AMRAP 14
24/20 Cal Air Bike
20 Burpee Box Jumps Over
20 Front Squat 60/40

rest 2'

AMRAP 14
80 Du
20 Half Man Makers
20 Push Press 50/35

BURNOUT

AMRAP 14

15/12 Cal Row
15 weighted sit ups
10 burpees ground to overhead
20 mountain climbers

AMRAP 14
12/10 cal Ski
16 swings
20 walking lunges
20 russian twists

EMOM 4 40on-20off
- Side plank

22-12-2018

FITNESS

STRENGTH

3 Sets Of
10 Seated Shoulder Press With dumbells
60m Heavy Farmers Carry

AMRAP 12
16/13 Cal Air Runner
24 Alternate Dumbell Snatch 32.5/17.5
24 Goblet Squat

REST 2

AMRAP 12
12 Ring Dips
16 Box Jumps
12/10 cal Bike

MOBILITY

lower Back

Groin

21-12-2018


FITNESS

skill: rope climbs

AMRAP 8
1 Rope climb/ legless
15 Swings 24/16

REST 1

AMRAP 8
8 Burpees Face Dumbells
16m One Arm Overhead Walking Lunges

REST 1

AMRAP 8
5/3 Wallwalk
16/12 Cal Ski

BURNOUT

TEAM OF 2

AMRAP 32
40 box jumps over
40 burpees
60m weighted sled
60 cal air bike
80 V sit ups
80 DU