WOD (Workout Of The Day)

For time Cap 40″ 5 rounds of:  10 legless AB cal  10 strict pull ups  10 box jump (30 inch)  Directly into 4 rounds of:  8 devil presses ( 2 x 15kg.)  16 renegade row  16 Cal row  Directly into 3 rounds of:  12 KB snatch  15 HSPU  15 Abs […]

For time / Cap 45″ 5 rounds of: 2″ max AB cal  1″ max RMU  1″ Rest Best score – 34/35/35/35/33 Rest 5″ then 2 rounds of:  125 DU or 300 SU  400m run  50 wall ball   Best time- 41:10 

For time / Cap 45″ 30-25-20 of:  Push ups  Banded chin ups  50 DU or 100 SU Directly into 25-20-15 of:  Dips  2 rope climb  8 Burpee toes to bar  Directly into  20-15-10 of:  DB bench press (20/12,5)  8 x 10m biceps bag carry  Ab Cal    Best time: 39:00  […]

Amrap 30″ 5-6-7-8…. 200m run  Power snatch 60/30 OH squat  BBJO  BMU   

Amrap 30″ 5-6-7-8…. One arm devil presses  One arm db Thruster One arm OH lunges  Same with other arm  10-12-14-16…. Cal row 

For time/ Cap 30″ 24-20-16 of:  Bar row  Barbell row (50/25) Box jump  Directly into  20-16-12 of:  Renegade row  KB snatch  TTB  Directly into  16-12-8  Ab cal  SDHP  Abs roller row  

4 rounds for time/ Cap 30″ 4 wall walk  8 power cleans (60/30) 12 box step  16 pull ups  20 cal row 

For time / Cap 35′ 25-20-15 of:  Cal row  Push ups  American swing  Directly into  20-15-10 of: Wall ball  Dips  Burpees  Directly into  15-10-5 of:  Ab cal  Chin ups  Db bench press   

For time / Cap 30″ 50 Du  21-18-15-12  SDHP (40 kg.)  40 Du  Hang power snatch  30 Du  Handstand push ups   

For time / Cap 30′ Cash in 20 shuttle run  Then 5 rounds of:  4 Bmu  8 Hang power cleans (60/30) 12 Lateral burpees  16 Db snatch (20/12,5) 20 Goblet squat   

For time / Cap 35′ 4 rounds of:  20 push ups  10 Ab cal  Directly into 4 rounds of:  15 wall ball  8 bbjo  Directly into  4 rounds of:  15 dips 10 cal row  Directly into  4 rounds of:  6 devil presses  10 ttb   

For time / Cap 30 ‘ 3 rounds of:  20 Bar row  15 Abs roller row  10 Db box step  Directly into 3 rounds of:  16 Renegade Row  15 Cal row  16 OH dumbbell lunges  Directly into 3 rounds of: 10 Ab cal  15 Wall ball  6 Burpee box jump […]

Amrap 21 minutes 6 Devil presses  8 Db push presses  10 Box jump over  12 Ab cal  15 Pull ups   

For time / Cap 30 minutes 30-20-10  Push ups  Wall ball  3 rope climb  Directly into: 20-15-10  Dips  Chin ups  Burpees  Directly into:  5-4-3  Bmu  10-8-6  Db x 2  box step over  Db C&J    

For time / Cap 35 minutes 10-20-30-40  Cal row  Box jump  5-10-15-20  Power snatch (50/30kg.)  Ctb pull ups  50-60-70-80  DU   

For time / Cap 30 minutes 3 rounds of:  5 wall walk  15 push ups  80 meters bag carry  Directly into 3 rounds of:  10 burpees  15 dips  10 ab cal  Directly into 3 rounds of: 10 db c&j  15 cal row  15 ttb   

Amrap 30 ‘ 30 Deadlift (60/40) 15 BBJO 20 Thrusters (40/25) 15 Lateral burpees  10 SDHP (40/15) 15 Burpee pull ups   

Amrap 20′  12 AB cal  30 DU  9 BFB  30 DU  6 Power snatch (50kg.)   

For time / Cap 30′ 21-18-15 of:  Pull ups Db Thrusters (2×15kg.)  V-ups  Directly into 18-15-12 of:  TTB  Barbell row (50kg.)  Cal row  Directly into  15-12-9 of:  Box jump  Kb snatch (24kg.)  Abs roller row     

For time Cap 20′ 45 AB cal  12 Deadlift (53kg.) 9 hang power clean 6 shoulder to overhead  Rest 3 minutes  30 AB cal  2 rounds of:  12 Deadlift (53kg.) 9 hang power clean 6 shoulder to overhead  Rest 3 minutes  15 AB cal  3 rounds of:  12 Deadlift (53kg.) […]

For time / Cap 30′ 3 rounds of:  20 push ups  10 bbjo 5 bmu  Directly into 3 rounds of:  15 dips  10 ab cal  3 legless rope climb  Directly into 3 rounds of:  10 db c&j  10 shuttle run  15 cal row   

For time / Cap 25′ 10 rounds of: 10 Cal row  5 Lateral burpees over the rower  Then, Directly into 5 rounds of:  5 Power snatch (60kg.)  10 Box Jump over  15 HSPU     

For time / Cap 30 minutes 3 rounds of:  15 Cal row  10 lateral burpees  10 Box jump  Directly into  3 rounds of:  10 Cal AB  15 Dips  15 TTB  Directly into  3 rounds of:  10 shuttle run  15 Push ups HR  15 Abs roller row   

  Amrap 23′ Cash In  300m run  Then 10 barbell lunges (50kg.)  10 ring pull ups  5 BBJO  5 rope climb  10 wall ball     

Every 5 minutes x 5 rounds 15 BJO  12 Pull ups  9 AB Cal  6 Power snatch (60/40)  3 BMU  1 Rope climb   

For time / Cap 30’ 3 rounds of: 20-16-12  Cal row  Barbell row  KB snatch  Directly into  3 rounds of: 15-12-9  AB Cal  Pull ups  Wall ball  Directly into 3 rounds of:  12-9-6 Devil Press  DB lunges  Abs roller row   

6 rounds for time  Cap 21′ 1 Cluster (90/50kg.) 6 burpees + shuttle run 6 meters  50 DU  10 BMU     

Strength  3 rounds of: 10 bench press (60%)  10 seconds ring hold on the top 10 seconds  ring  hold on the bottom  Skills   10-15 minutes practice  rope climb & handstand push ups  Conditioning: Circle Training  40 seconds ON / 15 seconds OFF  3 rounds of:  15 ring push ups   8 […]