Workout Of the Day

WOD 17.01.19

PERFORMANCE

CONDITIONING

FOR TIME

Teams of 3

100/75 Calorie Row

100 Pushups

200m Run as a team.

100 Pushups

100/75 Calorie Row

CAP30


FINISHER

EMOM6

Min1: Max AB Mat Situps

Min2: Max Hollow Flutter Kicks

Min3: Max Elbow Plank



FITNESS

CONDITIONING

FOR TIME

Teams of 3

100/75 Calorie Row

100 Pushups

200m Run as a team.

100 Pushups

100/75 Calorie Row

CAP30


FINISHER

EMOM6

Min1: Max AB Mat Situps

Min2: Max Hollow Flutter Kicks

Min3: Max Elbow Plank



WOD 15.01.19

PERFORMANCE

STRENGTH

5 SETS FQ:

5 Weighted Chin Ups

5 Bent Over Barbell Rows

Rest 1:30

*AHAP, across.


CONDITIONING

Teams of 2

AMRAP15

10 Burpees

10/8 Calorie Row


P1 completes full round while P2 is in Handstand Hold


FITNESS

BUILD

5 SETS FQ

8/8 Bench DB/KB Single Arm Row

8 DB Bench Press

Rest 1:30



BURN

Teams of 2

AMRAP15

10 Up & Downs

8/6 Assault Bike Cals


P1 completes full round while P2 is in Elbow Plank.


WOD 11.01.19

PERFORMANCE

OLYLIFTING

Hang Power Snatch + OHS

3x3 @75%

3x1 @80%


Hang Power Clean + Frontsquat

3x3 @75

3x1 @80%


*% is based on your 1RM power snatch/clean


CONDITIONING

Death by

Min1: Snatch 135/95

Min2: Double Unders


*Increase Snatch by 1 and Double Unders by 10.

**You can use time from the snatch to complete the double unders.


FITNESS

BUILD

3 SETS

5 Frontsquats

10 Alternating KB Goblet Lunges

rest 2:00



BURN

EMOM10

Min1: 30sec AB Mat Situps /30sec Hollow Rock

Min2: 30sec Wallball Shots/ 30sec Wall Sit


WOD 09.01.19

PERFORMANCE

OLYLIFTING

EMOM10

1 Tall Power Clean + 1 High Hang Power Clean @60-70%

*Across


CONDITIONING

FOR TIME:

Teams of 2

“ELIZA-PLUS”

27-21-15-9-6

Hang Power Cleans 135/95

2x Ring Dips

CAP18


FITNESS

BUILD

EMOM10

5 Double KB Suitcase Deadlifts

*Across AHAP

BURN

FOR MAX REPS

AMRAP4

40 Single Unders

10 Air Squats

-rest 30sec-

AMRAP4

30 Plate Hops

10 Plate  G2OH

-rest 30sec-

AMRAP4

20 AB Mat Situps

10 Box Jumps

-rest 30sec-

AMRAP

Max time accumulated in Plank


OPEN BOX 04.01.19

PERFORMANCE

CONDITIONING

For time:

500m Row, max effort


Immediately into..

33-22-11

Wallball Shots 20/14

KB/DB Snatch 50/35*

AB Mat Situps


Immediately into..

500m Row, max effort


*Alternated reps

FITNESS

CONDITIONING

For time:

30/20 Assault Bike Calories, max effort

Immediately into..

30-20-10

Wallball Shots 14/8

KB/DB Snatch 25/15*

AB Mat Situps

Immediately into..

30/20 Assault Bike Calories, max effort


*Alternated reps


OPEN BOX 27.12.18

PERFORMANCE

CONDITIONING

From 0:00-8:00

75 Wallball Shots 20/14

1:00 Plank on Elbows

25 Russian KB Swings (60/35)


From 8:00-16:00

50 WBS 20/14

1:00 Right Side Elbow Plank

50 Russian KB Swings (60/35)


From 16:00-24:00

25 WBS 20/14

1:00 Left Side Elbow Plank

75 Russian Swings (60/35)


FITNESS

CONDITIONING

From 0:00-8:00

75 Wallball Shots 14/8

1:00 Plank on Elbows

25 Russian KB Swings (60/35)


From 8:00-16:00

50 WBS 14/8

1:00 Right Side Elbow Plank

50 Russian KB Swings (60/35)


From 16:00-24:00

25 WBS 14/8

1:00 Left Side Elbow Plank

75 Russian Swings (60/35)


OPEN BOX 26.12.18

PERFORMANCE

CONDITIONING

“12 Days of Christmas”

For time:

1  Ring Mu/BMU/ C2B Pullup

2 Power Clean 155/105

3 HSPU

4 Box Jumps 24/20

5 Deadlifts 155/105

6 Hang DB Snatch 50/35*

7 Hand Release Pushups

8 Front Rack Walking Lunges 50/35 **

9 Burpees Over the Bar

10 Bike Calories/Calorie Row

11 Wallball Shots 20/14

12 Toes to Bar


CAP30


You must perform this workout like the song;

1

1+2

1+2+3

until you complete the 12 Rounds.


* Perform 3 reps with each arm

** Use a single DB or KB


FITNESS

CONDITIONING

EMOM30

Min1: Max Calorie Row

Min2: Rest

Min3: Max Bumper G2OH 25/15

Min4: Rest

Min5: Max Box Jumps 24/20

Min6: Rest


WOD 21.12.18

PERFORMANCE

CONDITIONING

EMOM30

Min1-10: 1 Snatch*

Min11-20: 1 Clean*

Min21-30: 1 Round of Cindy

*Climb up to a Heavy Single in Each Movement

Cindy= 5 Pullups + 10 Pushups + 15 Air Squats


FITNESS

CONDITIONING

ON A RUNNING CLOCK

0:00-10:00

75 Slam Balls

1:00 Elbow Plank

25 Russian KB Swings


10:00-20:00

50 Slam Balls

1:00 Right Side Elbow Plank

50 Russian KB Swings


20:00-30:00

25 Slam Balls

1:00 Left Side Plank

75 Russian KB Swings


WOD 20.12.18

PERFORMANCE

CONDITIONING

FOR TIME:

400m Run

200m Double KB Carry 45/25

400m Row

200m KB Front Rack Carry 45/25

400m Run

200m KB Farmers Carry 45/25


FINISHER

3 SETS FQ:

60sec FLR on Rings

12 Alternated KB/DB Floor Press @ Glute Bridge Position

-Rest 60sec-


FITNESS

STRENGTH/SKILL

5 SETS FQ

10 DB Bench Press

10 DB Bent Over Rows

-rest 90sec-

CONDITIONING

EMOM15

Min1: 200/150m Row

Min2: 8/6 Assault Bike Cals*

Min3: Max Effort AB Mat Situps


*Using only arms


WOD 17.01.19

FITNESS

CONDITIONING

FOR TIME

Teams of 3

100/75 Calorie Row

100 Pushups

200m Run as a team.

100 Pushups

100/75 Calorie Row

CAP30


FINISHER

EMOM6

Min1: Max AB Mat Situps

Min2: Max Hollow Flutter Kicks

Min3: Max Elbow Plank



PERFORMANCE

CONDITIONING

FOR TIME

Teams of 3

100/75 Calorie Row

100 Pushups

200m Run as a team.

100 Pushups

100/75 Calorie Row

CAP30


FINISHER

EMOM6

Min1: Max AB Mat Situps

Min2: Max Hollow Flutter Kicks

Min3: Max Elbow Plank