05-01-2018

FITNESS

Strength

4x5 Stricth Pull ups
4x3 Wall Walk
4x30sec Hollow Hold
4x30sec Arch Hold

WOD
Amrap 15min
3,6,9,12,15,18...etc
Cal Row
Wall Balls
Burpees

BURNOUT

3 Rounds of


Amrap 2min
Max Distance Sled

Rest 1min

Amrap 2min
Max Cal Air Runner

Rest 1min

Amrap 2min
Max Reps Lunges

Rest 1min

Amrap 2min
Max Reps Burpees

Rest 1min

04-01-2018

FITNESS

Team of 2


Amrap 10min
20 Deadlift 70/45
20 Box Jumps
20 TTB/Leg Raises

Rest 2min

Amrap 10min
20 Shoulder To Overhead 50/30
20 Box Jumps Over
20 Pull ups

Tabata 8 sets
Sit ups

BURNOUT

EMOMx30min

1) 10 Box Jumps
2) 15 Slamballs
3) 15 Push ups
4) 20 Sit ups
5) 12/9 Cal Row
6) Rest

03-01-2018

FITNESS

Strength

3x10 Back Squat 60%
3x10 DB Strict Press

WOD
3 Rounds of
10 Hand Release Push ups
15 Sit ups
20 Air Squats
15/12 Cal Air Runner
40 DU/80 SJR

BURNOUT

Amrap 8min

10 GTOH
10 OH Lunges

Rest 2min

Amrap 8min
10/7 Cal Skierg
10 Burpees

Rest 2min

Amrap 8min
30 DU/90 SJR
15 Wall Balls

MOBILITY

Ankle

Hips
Lower Back
Squat Therapy

02-01-2018

FITNESS

Happy New Year 2018!!!


Strength
3x5 Strict Chin Ups
3x2 Wall Walk
3x15 V ups
3x30sec Wall Sit

WOD
Amrap 9min
300m Row
6 Pull ups
9 Push ups
12 Lunges

Rest 2min

Amrap 9min
200m Skierg
2 Wall Walk
6 TTB/Leg Raises
9 Wall Balls

BUNROUT

Team of 2


Amrap 8min
60m Sled
60m Broad Jumps

Rest 1min

Amrap 8min
50 DU/150 SJR
20 Push ups
20 Sit ups

Rest 1min

Amrap 8min
12 KB Thrusters
12 Burpees

30-12-2017

FITNESS

Strength

4x5 Overhead Squat
4x60m KB/DB Farmers Carry

WOD
''Fran''
For Time
21 - 15 - 9
Thrusters 42,5/30
Pull ups

MOBILITY

Deadlift

Hamstrings
Glutes
Lower Back
Thoracic

29-12-2017

FITNESS

Strength

3x6 Strict Pull ups
3x30sec Wall Sit With KB/DB Front Rack
3x20sec HS Hold
3x10 HS Hold on the Wall Marching
3x30sec Hollow Hold

Skill: Double Unders

WOD
''Annie''
For Time
50-40-30-20-10
Double Unders/ x2 Single Unders
Sit-ups

BURNOUT

Tabata 8 sets

Cal skierg

Rest 1min

Tabata 8 sets
Plyometric box jumps

Rest 1min

Tabata 8 sets
Down ups

Rest 1min

Amrap 12min
3,6,9,12,15... etc
Push ups
Air squats
V ups

Rest 1min

Amrap 3min
Max Hollow hold
If you fail do 1 burpee

28-12-2017

FITNESS

Team of 2


Strength
Find a Heavy Power Clean in 10min
With your teamate!

WOD
''Grace Ladder''
Amrap 18min
30 Clean and Jerk 50/30
30 TTB/Leg Raises
30 Box Jumps
30 Clean and Jerk 60/40
30 TTB/Leg Raises
30 Box Jumps
30 Clean and Jerk 70/45
30 TTB/Leg Raises
30 Box Jumps
Max Reps Clean and Jerks 80/50
In The Remaining Time!!

BURNOUT

Team of 2


Amrap 10min
Partner A: 250m Run
Partner B: Max Cal Row

Rest 1min

Amrap 10min
Partner A: 10 Wall Balls+10 Burpees
Partner B: Max KB/DB Farmer Carry Hold

Rest 1min

Amrap 10min
Partner A: 10/7 Cal Skierg
Partner B: Hollow Hold

27-12-2017

FITNESS

Strength

3x5 Back Squat 75%
3x20sec HS Hold
3x60m KB/DB Farmers Carry

WOD
For Time
''Nancy''
5 Rounds of
400m Run
15 Overhead Squat 40/30

BURNOUT

Emomx10min

ODD: 4 Push ups+8 Squats+10 Sit ups
EVEN: 10-15 Burpees

Rest 1min

Emomx10min
ODD: 10-15 Slamballs
EVEN: 20 Chest Passes

Rest 1min

Emomx10min
ODD: 10-15 Box Jumps
EVEN: 15-20 KB Swings

MOBILITY

Lower Back

Thoracic
Shoulders
Wrist

23-12-2017

FITNESS

Strength

4x5 Overhead Squats
4x15 V- ups
4x60m KB/DB Farmers Carry

WOD
''Elizabeth''
For Time
21 - 15 - 9
Squat Clean 60/40
Ring Dips/Dips
 

MOBILITY

Mobility

Thoracic
Shoulders
Stability
 

22-12-2017

FITNESS

Strength

4x10 Push ups + 1 Wall Walk
4x15 V - ups
4x30sec Arch Hold
4x30sec Hang Position Hold

WOD
''Helen''
3 Rounds of
400m Run
21 KB Swings 24/16
12 Pull ups

BURNOUT

Team of 2


Amrap 8min
20 KB Swings
20 Push ups
20sec Plank Together

Rest 2min

Amrap 8min
60m OH Walk
30 Ground To Overhead
30 Weighted Sit ups

Rest 2min

Amrap 8min
20 Cal Air Runner
20 Slamballs
20 Slamball Ground to overhead