WOD 17.12.18

PERFORMANCE

STRENGTH/SKILL

Frontsquats

5-3-1-1-1

*Climbing weight from moderate to heavy.

CONDITIONING

EMOM16

Min1: 20/15 Calorie Row

Min2: 20 Alternated OH Walking Lunges (35/15)*

Min3: 10 Bumper Burpee to OH (35/15)*

Min4: Rest


*Use same bumper


FITNESS

STRENGTH/SKILL

5 SETS FQ:

5 Right Arm KB Waiter Squats

5 Left  Arm KB Waiter Squats

20 Alternated KB Russian Twists

-rest 90sec-


CONDITIONING

E4MOM16

10 DB Alternated Box Step Overs

10 DB Burpee DL

30sec ME Assault Bike


WOD 11.12.18

PERFORMANCE

STRENGTH/SKILL

4 ROUNDS FQ

10 Supinated Barbell Rows (Pendlay Rows) AHAP

1 Legless Rope Climb (From Seated Position)

5 Weighted Strict Pullups

-rest 1:30 btw rounds-


CONDITIONING

FOR TIME:

2 Rounds

30 Alternated DB/KB Snatch 60/35

30 Ring Dips


FITNESS

STRENGTH/SKILL

4 ROUNDS FQ

10 Tempo Ring Rows (1X22)

10m Weighted Hand Over Hand Sandbag Pull

10 Pushups

-rest 1:30 btw rounds-

CONDITIONING

FOR TIME:

1500/1200m Row

*E2MOM

Perform 12 DB Push Press


WOD 10.12.18

PERFORMANCE

CONDITIONING

On a running clock..

0:00-12:00

Build to a Heavy Triple Frontsquat


12:00-15:00

Rest/Load Bar


15:00-30:00

Choose one:

a)AMRAP15

7 Power Cleans 135/95

14 Wall Ball Shots 20/14

70 Double Unders


b) AMRAP15

7 Power Snatch 95/75

14/10 Calorie Row

21 Box Jumps 20/18”


FITNESS

STRENGTH/SKILL

DUAL KB FRONTSQUATS

6-6-6-6-6

*Across, As heavy as possible.

**Perform 30sec Plank over KBs after each set


CONDITIONING

AMRAP15

15/10 Assault Bike Calories

30 KB Swings 35/25

45 Rope Jumps


WOD 30.11.18

PERFORMANCE

STRENGTH

DEADLIFT

15 Min to Find 1RM Deadlift



CONDITIONING

FOR TIME

5 Rounds

10 Right Arm Hang DB/KB Snatch (60/35)

30 Double Unders

10 Left Arm Hang DB/KB Snatch (60/35)

30 Double Unders


FITNESS

STRENGTH

4 ROUNDS FQ:

5 Strict Toes to Bar

8 Double KB Sumo Deadlift

10 Good Mornings*

Rest 1 minute

*Holding one of the KBs to chest


CONDITIONING

AMRAP15

3-6-9-12-15-18-21...etc

Hang Knee Raises

Bumper G2OH 25/15


WOD 29.11.18

PERFORMANCE

ACTIVE RECOVERY

4 ROUNDS

For quality:

500/400m Row

40m OH Carry *

40m Farmer Carry**

20 Lateral Banded Step Overs


*Every 10m perform 5 Single Arm Thrusters

**Every 10m perform 5 Single Arm RKB Swings


FITNESS

CONDITIONING

2 ROUNDS

For time:

1 Mile Assault Bike

20 DB Burpee Box Step Ups 20/18”

30s Hanging Knee Tuck



FINISHER

2 ROUNDS

20 Half Kneeling Right Side Bumper Halos

20 Flutter Kicks

20 Half Kneeling Left Side Bumper Halos

20 Scissor Kicks


WOD 28.11.18

PERFORMANCE

STRENGTH/SKILL

OH PRESS

12 minutes to find a Heavy Single Shoulder to OH.

*You can perform any type of movement


CONDITIONING

E2MOM16

24 Double Unders

12 Burpees

6  Single Arm DB/KB Hang Clean + S2OH 60/35**

**Alternate arms every new round


FITNESS

STRENGTH/SKILL

4 SETS FQ

8/8 Half Kneeling Strict DB Press

16 Alternated OH Walking Lunges (Bumper)

30 Sec Side Plank x Each Side


CONDITIONING

4 ROUNDS

Under a 4:00 minute window perform:

500/400m Row

5 Man Makers 20/15



WOD 27.11.18

PERFORMANCE

STRENGTH/SKILL

4 ROUNDS FQ:

8 Tempo Supinated Barbell Rows (1X12)*

8 Tempo Ring Rows (1X22)

2 Rope Climbs

*AHAP while you can control tempo.



CONDITIONING

“Running Annie”

For time:

50-40-30-20-10

AB Mat Situps

*200m run after each set of AB Mat Situps


FITNESS

STRENGTH/SKILL

4 SETS FQ:

12 Ring Rows

9 Double KB Upright Rows

6 Strict Pullups

30m Farmers Carry



CONDITIONING

For time:

100-80-60-40-20

Rope Jumps

50-40-30-20-10

AB Mat Situps


WOD 22.11.18

PERFORMANCE

ACTIVE RECOVERY

AMRAP20@Moderate Weight

200m Row

10/10 Single Arm Suitcase Deadlift

10/10 Single  Arm Russian KB Swings

10/10 Single  Arm Waiter Walking Lunges

20m/20m Single Arm OH Carry

2/2 Turkish Getups  


FINISHER

3 ROUNDS

20sec Weighted Hollow Rock

20 Weighted Flutter KIcks

20 Weighted AB Mat Situps


FITNESS

CONDITIONING

AMRAP20

20/15 Assault Bike Cals

20 Box Jumps 20/18”

20 Slam Balls 14/8

20 Medball Squats 14/8




FINISHER

3 ROUNDS

20sec Weighted Hollow Rock

20 Weighted Flutter KIcks

20 Weighted AB Mat Situps