Monday 22.07.2024 Stretch & Mobility [ Functional Bodybuilding ] Barbell Seated Twist ( Left & Right ) 3×10 KB Cossacks  Squat 3×10 Single Knee Down Shoulder Press ( Left & Right WOD 10 Rd 10 DB Snatch 10 Box Jumps 10 Wall Balls   Tuesday 23.07.2024 Warm Up : 50m Run 25m Lunges 25m Reverse Lunges WOD AMRAP 30 400m Run 30 Sit Ups 20 Burpee To The Bar 10 Front Rack Reverse Lunges 50/35kg   Wednesday 24.07.2024 Warm Up : 2 sets 1:00 Row 1:00 Speed Rope WOD EMOM 24 17/13 Cal Row 50 D.U 25 Empty Bar Thrusters Rest 1:00   Barbell Club Snatch Warm Up Accessories Snatch ..read more

Monday 15.07.2024 Warm Up : Good mornings , Single Leg RDL , Monster Walks WOD “CS-32” #CallumStewart AMRAP 21 700m Run 14 Deadlift 110/75kg 92 Double Under   Tuesday 16.07.2024 [ Functional Bodybuilding ] Barbell Seated Twist ( Left & Right ) 3×10 KB Cossacks  Squat 3×10 Single Knee Down Shoulder Press ( Left & Right ) WOD AMRAP 18 6-DB Snatch Left Hand 6-DB Snatch Right Hand 6-DB Thruster Left Hand 6-DB Thrusters Right Hand 24 Burpee Over DB   Wednesday 17.07.2024 Warm Up : 2 sets 500m Bike 250m Ski WOD 5 Round 30 KB Swings 24/16kg 30 Hand Release Push Ups 30/25 Cal C2 ..read more

Monday 8.07.2024 Barbell Warm Up WOD AMRAP 10 1200m Run Max Clean & Jerk (60/40kg) Rest 2:00 AMRAP 8:00 900m Run Max Power Snatch (50/35kg) Rest 2:00 AMRAP 6:00 600m Run Max Thrusters (40/30kg) Tuesday 9.07.2024 [ Functional Bodybuilding ] Barbell Seated Twist ( Left & Right ) 3×10 KB Cossacks  Squat 3×10 Single Knee Down Shoulder Press ( Left & Right ) WOD 100-50-100 Double Under 30-15-30 Burpee Over the Line Wednesday 10.07.2024 Warm Up : 2 sets 500m Bike + 15m Walking Lunges Front Squat ( 1 -1 -1 ) WOD 3 Rounds 30 Wall Balls 15 Pull Ups   Barbell Club Snatch Warm Up Ac ..read more

Monday 1.07.2024 Warm Up  2 Sets 50 Resistance Band Good Morning 25 Monster Walks Deadlift ( 1 -1 -1 ) WOD 3 Rounds 300/200m Bike Erg 10 Deadlift 10 Box Jumps   Tuesday 2.07.2024 [ Functional Bodybuilding ] Seated from Floor Barbel Shoulder Press 3×10 DB Renegade Push Ups 3×10 ( each side ) DB Power or Split Jerk 3×10 WOD “ Cindy + “ AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats *Increase one rep after completed round 6 Pull Ups 11 Push Ups 16 Air Squats   Wednesday 3.07.2024 Dynamic Warm Up WOD EMOM 28 17/15 Cal Ski 12 25ft Shuttle Run 50 Double Under Rest 1:00 Cool Down RomWod ..read more

Monday 23.06.2024 Warm Up “ Bring Sally Up “ Back Squat ( 1 -1 -1 ) WOD 6 Rounds 8 Devil Press 2×22/15kg 24/20 Cal Ski   Tuesday 24.06.2024 [ Functional Bodybuilding ] Seated from Floor Barbel Shoulder Press 3×10 DB Renegade Push Ups 3×10 ( each side ) DB Power or Split Jerk 3×10 WOD 4 Rounds 400m Run Max Reps Unbroken Pull Ups 400m Run Max Reps Unbroken HR Push Ups   Wednesday 25.06.2024 Dynamic Warm Up WOD EMOM 28 21/18 Cal Bike 60 Double Under Max Wall Balls Rest 1:00 *Score is total wall balls   Barbell Club Snatch Warm Up Accessories OH Squat with pause at the bottom 3×5 @4 ..read more

Monday 17.06.2024 Warm up Tabata Med Ball Clean Weightlifting Clean & Jerk ( 1 -1 -1 ) WOD 6 Rounds AMRAP 3:00 3 Power Clean 60/40kg 6 Push Ups 9 Air Squats Rest 1:00   Tuesday 18.06.2024 [ Functional Bodybuilding ] Seated from Floor Barbel Shoulder Press 3×10 DB Renegade Push Ups 3×10 ( each side ) DB Power or Split Jerk 3×10 WOD 21-15-9 Deadlift 120/80kg 42-30-18 Cal Bike   Wednesday 19.06.2024 Battle Cancer Prep Team of 3 5min Max Effort 1)Row ( 1 working 1 resting ) 2min Rest 5min Max Effort 2)DB Snatch  ( 2 working  ) 2min Rest 5min Max Effort 3)Echo Bike   ..read more

Monday 10.06.2024 Warm up C2Bike  5 sets on30:30off Gymnastics: Toes To Bar WOD [ 4 Rounds ] 40 Cal Bike Erg 8 Single Arm Devil Press Left (25/17) 12 Toes to Bar 8 Single Arm Devil Press Right (25/17)   Tuesday 11.06.2024 Functional Bodybuilding Seated Barbel Shoulder Press 3×10 Pendlay Barbell Row 3×10 Bench Press  3×10 WOD EMOM 16 Even Min :3 Front Squat 100/55 Odd Min :6 Deadlift  120/75   Wednesday 12.06.2024 ( Final Week ) Battle Cancer Prep Team of 3 5min Max Effort 1)Row ( 1 working 1 resting ) 2min Rest 5min Max Effort 2)Deadlift  ( 2 working  ) 2min ..read more

Monday 3.06.2024 Warm up 800m Run Front Squat ( 1-1-1 ) Power Jerk ( 1-1-1 ) WOD 3 Rounds (3:00) 21/15 Cal Row 15 Hang DB C&J 25/17kg Max Reps Burpee over the DB Rest 1:00   Tuesday 4.06.2024 Functional Bodybuilding Seated Barbel Shoulder Press 3×10 Pendlay Barbell Row 3×10 Bench Press  3×10 WOD 9 Rounds 40 Double Under 9 Thrusters 40/27   Wednesday 5.06.2024 Battle Cancer Prep Team of 3 5min Max Effort 1)Ski ( 1 working 1 resting ) 2min Rest 5min Max Effort 2)Deadlift  ( 2 working  ) 2min Rest 5min Max Effort 3)Echo Bike   ( 1 Working 1 resting ) 2min Rest 5m ..read more

Monday 27.05.2024 Team of “Murph “ 3 Rounds 1000m Run 50 Pull Ups 75 Push Ups 100 Air Squats   Tuesday 28.05.2024 Functional Bodybuilding Deadlift Suitcase 3×10 (each side ) Weighted Good Mornings 3×10 Elevated Deadlift 3×10 (each side ) Deadlift    ( 1-1-1-1 ) WOD  4 Rounds AMRAP 2 :00 7 Sumo Deadlift High Pull 40/27kg 7 Dumbbell Box Step Up 22/15kg Rest 2:00   Wednesday 29.05.2024 Battle Cancer Prep Team of 3 5min Max Effort 1)Ski ( 1 working 2 resting ) 2min Rest 5min Max Effort 2)DB Snatch ( 1 working 2 Holding ) 2min Rest 5min Max Effort 3)Echo Bike   ( 1 Wor ..read more

Monday 20.05.2024 Stretch & Mobility [ Functional Bodybuilding ] A) Seated DB Back Extension 4×8 B) Super Set 5 Sets 8 DB Row 8 Barbell Pendlay Row Max Resistance Strict Pull Ups WOD AMRAP 16 400m Run 21 KB Swings 24/16kg 12 T2B   Tuesday 21.05.2024 Squat Therapy Front Squat   ( 3-2-1 ) WOD 21-15-9 Power Clean 60/40kg Box Jump Up 24/20 *Every 2 min including 0:00 – 7 Burpee   Wednesday 22.05.2024 Battle Cancer Prep Team of 3 5min Max Effort 1)C2 Row ( 1 working 2 resting ) 2min Rest 5min Max Effort 2)Push Sled ( 1 working 2 Holding ) 2min Rest 5min Max Effort 3)Echo Bike &nb ..read more