Guts

Warm up 10 min of dynamic exercises

Stretching 5 min

Technique : DU Double unders 15 min


WORKOUT SPECIAL couplet GUTS:
wod 1:
3 rounds for time:

9 Push press

7 Knees to elbows

6 Heavy back squats

WOD 2:

3 rounds for time:

15  pull ups

10 ring dips

100m  sandbag @15kg  Run

Dark Long Night

Warm up : 15min  Duck /spider/ bear crawl/crab walk- every side sit ups!
750m Row

Stretching10 min


WOD: 5kg vest 3 rounds


4 HSPU
400 m Run
5 KB swings
10  Burpees

TRIP

Warm up for Warriors!


Stretching 5 min

Technique Snatch!!!

WOD : 4 rounds for time of:

250m Run

15 squat 40kg

20 box jump

10 Ring push ups

Memory

Warm up :

Technique 10kg bar snatch low pull, front squar,OHS
2 rounds


5 Rounds of:

15 Ring push ups
200m Run
8 TTB

1 min non stop work /30 ses rest

3 rounds for time:

Lunges 8/12kg

KB swings

Military press 20kg

ID

Seven rounds for time of:

5 Handstand push-ups


10 reps Deadlift

10 Chest to bar pull-ups

20 Double-unders

HSPU 

Smash all Machines

3 rounds Of:

500 m Row

12 burpees

10 Push press

Deep

Amrap


5 ring dips

10 Pull Ups

200 m Run

AMRAP

AMRAP 10:00 min

7 Thrusters
9 T2B

11 Burpees

Shoulder Killer

Warm Up 15 min


WOD::

20 Push Ups ( diamond Grips)
1 Push Press

18 Push ups
2 Push Press

16 Push Ups
4 Push Press

14 Push Ups
6 Push Press

12 Push Ups
8 Push Press

10 Push Ups
10 Push Press

8 Push Ups
12 Push Press

6 Push Ups
14 Push Press

4 Push Ups
16 Push Press

2 Push Ups
18 Push Press

1 Push Up
20 Push Press

Barbell Complex

Warm Up for Warriors :30 min


Barbell Complex:


1 rep hang clean
2 reps fron squat
3 reps Push Press
4 reps Back Squat
5 reps Back Push Press 
6 reps Lateral Burpees

" 300 "

25 pull ups
50 push press
50 dead lifts
50 floor wippers
50 push ups
50 box jumps
25 burpees

Run By Handstand

WOD

4 rounds for time:

400m Run

50 squats

10 HSPU

BARBARA: 5 rounds for time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Farmer's Day

3 rounds for time:

80kg Farmer carry 20m
15 burpees
20 walking lunges 30kg
10 ring dips

Friendly - Workout

Warm up : 5min

bear crawl 20 m

duck walk 20 m

back crab walk 10 m -10 reps sit ups
front crab walk  10 m - 10 reps sit ups
Side crab walk  10 m - 10 reps sit ups
Side crab walk 10 m - 10 reps sit ups

30 box jumps

20'' skipping
10''rest

WOD :

10-8-6-4-2

Strict HSPU
Burpee Box Jump
Tire Flips
Supine Ring Pull Ups

Arnie

Turkish Get Up Day!!!

100 pull ups

25 Turkish Get Ups

100 Push ups

25 Turkish Get Ups

100  7kg - Medicine Sit Ups

25 Turkish Get ups

100 Air Squats

25 Turkish Get Ups