05-03-2019

FITNESS

Strength

3 Rounds of
5/3 L pull ups
10 Ring Push Ups
25 Weighted Hollow Rocks

AMRAP 20'
5 Handstand Push ups
10 Pistols
15/10 Pull Ups
10 Box Jumps Over
5 Burpees

AMRAP 3'
Accummulate max Calories on Air Bike

BURNOUT

TEAM OF 2

AMRAP 9
PARTNER A: Holds plank Position
PARTNER B:12/10 cal row

REST 1'
AMRAP 9
PARTNER A:30m sled push
PARTNER B: farmers carry hold

REST 1'
AMRAP 9
PARTNER A:30 m bear walk
PARTNER B: AMRAP lunges

04-03-2019

FITNESS

STRENGTH

3 Sets Of
5 Back Squat @75%1RM
8 Seated Dumbbell Press ( Sit on A Bench/Box)

TEAM OF 2

FOR TIME
1000m row
50 push press 60/40
500m run
50 front squat 70/45
1000m row
50 hang power clean 80/50
500m run
50 deadlift 100/70

BURNOUT

For Time

750m Run
50 Sit ups Weighted
40 Push ups
44/30 Cal Air Bike
50 DU/100 SJR
40 Wall Balls
750m Skierg
50 Box Jumps
40 Burpees

02-03-2019

FITNESS

EMOM 10

odd : 2/1 Rope Climb/ 5 Scaled Rope Climbs
even: 12/9 Cal Air Bike

EMOM 10
odd: 50 DU
even: 4*10m Farmers Carry 32/24

EMOM 10
odd: 1 Round Nate (2 Muscle Ups+4 Handstand Push Ups+8 Swings)
even: 14/12 Burpees

REST 1' Between sets

MOBILITY

Lats
Hips

01-03-2019


FITNESS

8min AMRAP + bonus time

25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb*
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb*


Time extends 4 minutes each time round is completed
*Reps decrease. Load increases.


BURNOUT

TEAM OF 2

AMRAP 10
20 cal row
30 V Sit Ups/ V ups
40 DU

AMRAP 10
60m sled
40 Sit Ups Weighted
20 burpees

AMRAP 10
20 cal Air runner
40 Push Ups Hand release
60 Lunges
 

28-02-2019

FITNESS

STRENGTH


3 Sets of
10 Kettlebell Pendlay row ( 2'' pause on the top )
16 Around The World
30 Hollow Rocks


TEAM OF 2

With A Running Clock
0-12'
3 Rounds Of
30 Dumbbell Hang Clean And Jerk
30 Toes To Bar
30 Step ups over

12'-17'
300 DU

17'-30'
3 Rounds Of
30 Heavy Dumbbell Row
30 Bench Press 3/4 Bodyweight
30 Partner Sit Ups With Plate 25/20

BURNOUT

Metcon and Core Strength

EMOM 30
1. Scaled L sit
2. Air Bike
3. Hollow rocks
4. Shuttle sprints
5. Side plank
6. Burpees
7. Side plank
8. cal ski
9. Wallsit
10. DU

27-02-2019


FITNESS

STRENGTH

3 Sets of:

6 Overhead Squats @70%1RM

with 2 sec pause at the bottom

8 Strict Weighted Box Dips

WOD
FOR TIME
500m Air runner/ Run
40 Swings
30 Back Squats 70/45
20/15 Handstand Push Ups/Pike Push Ups
10 Bar Muscle Ups/Banded Bar Muscle ups
20/15 Handstand Push Ups
30 Back Squats
40 Swings
500m Air Runner/ Run



BURNOUT

AMRAP 32

50 DU
40m lunges walking
30/22 Cal Air Bike
20 Squat Jumps
30 m Bear Walk
40 Sit ups
500m run

MOBILITY

thoracic spine

Overhead stability

26-02-2019

FITNESS

CORE STRENGTH

3 Sets Of
8 Strict Toes To Bar
10 Ring Rows Feet Elevated
25'' L Sit from Boxes

5 Rounds of
14/12 Cal Air Bike
12 Chest To Bar/Pull Ups
12 Hr Push ups
12 Box Jumps
12 Wallball

BURNOUT

EMOM 10 45''on-15''off

Box Jumps
Wallball

EMOM 10 45''on-15''off
Sled Push
Hollow

EMOM 10 45''on-15''off
Air runner
Swings

rest 2' between sets

25-02-2019

FITNESS

3 sets of

6 Front Squats @70%1RM
with 2 sec pause at the bottom
3 Strict Pull Ups
with 2 sec pause at the bottom


TEAM OF 2

FOR TIME
30-24-18
row
thrusters 50/30

30-24-18
Burpees over bar
clean and jerk 60/45

30-24-18
Air Runner
Deadlift 100/70



BURNOUT

TEAMS OF 2


AMRAP 30
1Km ski
100 cal Air Bike
500m run
100 burpees
100 Jumps Over Partner
100m Partner Carry

double tabata side plank

23-02-2019

FITNESS

AMRAP 7
2,4,6,8,10...
Front Rack Lunges 60/40
1 Burpee circle

AMRAP 7
2,4,6,8,10....
Push Press 60/40
25 DU

AMRAP 7
2,4,6,8,10....
Bench Press 60/35
Kettbell Swings 32/20

AMRAP 7
20 Weighted Sit Ups
250m Run

Rest 2' Between Sets

 

MOBILITY

calf smash

triceps smash

thoracic rotation

22-02-2019


FITNESS

Workout 19.1

AMRAP 15
19 Cal Row
19 Wallball 9/6

BURNOUT

Team of 2

For Time
100 Cal Air Runner
80 Cal Assault Bike
60 Swings
40 Burpees
120m Sled Push
120m Sled Pull
40 Burpees
60 Swings
80 Cal Assault Bike
100 Cal Air Runner