Apr 2020

WOD 2020-04-27

A(1, warm-up)3 sets, of: Assult Bike @12/10 cal Scapula Push-ups x 10-15 reps Thrusters x 10-15 reps @20/15kg B: (FBB, CHEST & TRICEPS)3 sets, of: Dumbbell Push Press x 12 reps @22.5/15kg Dumbbell Floor Press x 12 reps @22.5/15kg Banded Triceps Extensions x 12 reps C:(HIIT)3 rounds for time, of: 15-12-9, of: HSPU (wall walk 5-4-3) Pistols (Alt Singl leg box Squats)

Apr 2020

WOD 2020-04-26

A(9, warm-up)3 sets, of: Assult Bike @12/10 cal Straight Arm Plank :45 sec Alernating Kettlebell Clean & Jerk x 10 reps @12/8kg B:(FBB, SINGLE ARM/LEG)5 sets, of: Single Arm Dumbbell Overhead Carry x 20/20 meters @22.5/15kg Single Arm Dumbbell Push Press x 5/5 reps @22.5/15kg Turkish Sit-up Single Dumbbell x 10 reps @22.5/15kg (anker feets in dumbbells) C:(Team)In teams of 2: 40 rounds, for time, of: Dumbbell Squats x 4

Apr 2020

WOD 2020-04-25

Rest DayGet out of the gym and play other sports

Apr 2020

WOD 2020-04-24

A(8, warm-up)3 sets, of: Shuttle Run x 200 meters Wall Balls x 30 reps @9/6kg Rest :1 min Back Squat 10-5-3-1-1Back Squat for load: #1: 10 reps #2: 5 reps #3: 3 reps #4: 1 rep #5: 1 rep B:(WL, CLEAN, FRONT SQUAT, ETC)2 sets, of: Barbell Box Squats x 10 reps @60% of todays 1RM Rest :2min C:(HIIT)5 rounds, of: Run x 800 meters Rope Climbes (pull to standing)

Apr 2020

WOD 2020-04-23

A(7, warm-up)3 sets, of: Kettlebell Swings x 10-15 reps @16/12kg Air Squats 15-20 reps Ring Rows x 8-12 reps B: (3 PART WOD)AMRAP 13 min, of: Deadlifts x 55 reps @100/70kg Wallballs x 55 reps @9/6kg Row @55 cal / Assult Bike @55 cal Hand Stand Push-ups x 55 reps (Handrelease Push-ups x 55 reps) Rest 3 min Helen 3 rounds, of: Run x 400 meters Kettlebell Swings x 21

Apr 2020

WOD 2020-04-22

A(6, warm-up)3 sets, of: Shuttle Run x 200 meters Hand Release Pus-ups x 8-12 reps Banded Good Mornings x 10-15 reps B:(GYMNASTICS, PUSH)5 sets, of: Handstand Push-ups x 5-10 reps (negative x 3-5 reps) Ring Support Hold :30 sec Star Plank :30/30 sec C:(EMOM)EMOM 21 min, of: #1 – Row @17/14 cal #2 – Box Jumps Over x 15 reps @24/20″ #3 – Kettlebell Swings x 15 reps @24/16kg

Apr 2020

WOD 2020-04-21

A(5, warm-up)3 sets, of: Row x 300 meters RDL x 10-15 reps @20/15kg Scapula Pull-ups x 10-15 reps B:(FBB, BACK & BICEPS)3 sets, of: Barbell Hip Thrusters x 10 reps Straight Arm Banded Lat Pull Downs x 15 reps Single Arm Dumbbell Upright Row x 10/10 reps C:(HIIT)Frandango 21-15-9 Thrusters @40/30kg Pull-ups (banded) Run x 400 meters