WOD

Wod the f…?

Das Wichtigste an einer gepflegten Einheit CrossFit ist das sogenannte workout of the day – kurz WOD.

Das ist ein täglich anderes hochintensives Training, das ca. 5 bis 20 Minuten dauert – Endorphinausschüttung garantiert!

Wie kann ich mir das vorstellen?
Es gibt unterschiedliche Arten von Workouts, z.B.

– du sollst in einer vorgegebenen Zeit so viele Wiederholungen wie möglich machen

– du sollst eine vorgegebene Anzahl an Übungen so schnell wie möglich machen

Dabei wirst du durch die Dynamik der Gruppe motiviert.

Immer anders
Die Kombinationsmöglichkeiten sind unendlich. Durch ihre lange Erfahrung sorgen unsere Trainer dafür, dass du jeden Tag eine neue kleine Herausforderung hast. Weil die Abfolge der Trainings aufeinander abgestimmt ist, wird dein ganzer Körper trainiert – sowohl in Ausdauer, wie auch in Kraft.

Mach dir ein Bild davon!
In der WOD-Table kannst du das aktuelle und vergangene WODs aus dem regulären Trainingsbetrieb nachschlagen.

Gratis Probetraining

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WOD Table

20.09.18
OTM 8':
odd: ME Plank
even: 15x T2B

WOD:
For Time, Teams of 2 (on/off):
100x Kettlebell Swings 32/24kg (on/off)
300x SU`s  + Squathold (keine DU's, on/Squathold)
100x Barbell Thrusters 20/15kg (on/off)
300x SU`s  + Squathold (on/Squathold)
80x Burpees (on/off)
300x SU`s  + Squathold
100x Barbell Thrusters 20/15kg
300x SU`s + Squathold
100x Kettlebell Swings 32/24kg
(CAP 35')


19.09.18
OTM 5 Rounds, 45''on/15''off:
1) Pull-ups
2) Lunges 24/16kg
3) SU's/DU's

WoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)

Choose Option 1 (Cardio):
♥ = Burpees
♠ = Wallballs 20/14lbs
♦ = Kettlebell-Swings 24/16kg
♣ = V-ups
Joker = 0 reps, next reps x2
(Cap 20')

or Option 2 (Strength):
♥ = Clean 40/30kg
♠ = Jerk 40/30kg
♦ = Thruster 40/30kg
♣ = F-Rack Lunges 40/30kg
Joker = 0 reps, next reps x2
(Cap 20')


18.09.18
OTM 10':
odd:
5x Strict Pull-up
5x Chin up
(if completed +1 each)
even:
8-12x F-Squats 60/40kg

WoD:
10 Rounds:
30'' Burpees
Rest 30 seconds
30'' Thrusters 40/30kg
Rest 30 seconds


17.09.18
OTM 15':
1: 15x Sumo Deadlift Highpulls 32/24kg
2: 10x Slow Leg Raises
3: 12-16x Renegade Rows 55/35lbs

WOD: AMRAP 13':
15x HRPUs
15x Goblet squats 24/16kg
40x Double unders / 120x Single unders


15.09.18
OTM 15':
1: 15-20x HollowRocks
2: 6-10x  Strict Pull-ups
3: 6-10x over the Box Lunges 2x35/25lbs
(60/50cm)

WOD:
Amrap 15':
111x DUs/333x SUs
20x Squats
20x V-ups
20x Russian Twists 20/14lbs


14.09.18
OTM 12':
1) 8-12x Floorpress 2x 55/35lbs
2) 40'' Hollow
3) 10x 1-Leg Romanian Deadlift 32/24kg

WoD: AMRAP 16': you go - i go (Teams of 2):
5x Shoulder to Overhead 60/40kg
20 Kettlebell Swings 24/16kg
20 V-Ups
BOTH (parallel): 100x DU's (SU's * 3)


13.09.18
OTM 8':
#1: 45'' DU's/SU's
#2: 45'' HollowRocks

AMRAP 30'
minutes of:
50x Air Squats
40x Kettlebell Swings 24/16kg
30x Shoulder to Overhead 40/30kg
20x Burpees
10x Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.


12.09.18
For Quality 10', ladder+1:
(5' warm up & find starting weight)
1x Hang Power Clean 60/40kg (+1)
1x Front Squat 60/40kg (+1)
1x Shoulder to Overhead 60/40kg (+1)

OTM 15':
1) 30'' L-Sit
2) 10-14x alt. Lunges 2x 24/16kg
3) 8-12x Burpees


11.09.18
For Quality 12':
14x American KB-Swings 24/16kg
40'' Hollow
14x KB-Russian Twists 24/16kg
40'' Superman
short Break (20-40'')

OTM 18':
1) 10-15x HRPU's (*explosiv)
2) 40'' Beetle
3) 10x 1-Leg Romanian Deadlifts 24/16kg (5x left/5x right)


10.09.18
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

WOD: Karen's Revenge
For time:
150 Wall Balls, 20/14 lbs
Do 1 Burpee every time you stop your wallballs. Accumulate the burpees every time where you do 1 burpee the first time you stop, 2 the second, 3 the third, etc.
[Cap 15']


08.09.18
A) For time:
100x Burpees
[Cap 12']

AMRAP 6':
5x F-Squats 40/30kg
5x Push Presses 40/30kg
Rest 4'
AMRAP 6':
15x Kettlebell Swings 24/16kg
15x Push-Ups


07.09.18
OTM 10':
1: 5x F-Squats 60/40kg
2: 8-12x Body Change Push-ups

WoD: AMRAP 1,5'on/30''off, 2 rds:
#1 DB-Thrusters 2x45/25lbs
#2 Leg Raises
#3 Dips
#4 Row for Cal
#5 KB-Swings 24/16kg
score: reps


06.09.18
Strength:
find your 5 RM Deadlift
[15']

WoD: AMRAP, Teams of 2:
dynamic/static
RX @ 20/14lbs & 24/16kg
2' Medball-Push-ups
2' Wallballs
2' Russian Twists
(while Teammate: OH-Hold 20/15kg)
2' Break
2' KB-Presses
2' KB-Swings
2' KB-Lunges
(while Teammate: Squat-Hold 20/15kg)


05.09.18
Strength/Skill:
(5' warm-up + find starting weight):
Complex: every 2' for 6 rounds
3x Front Squat 50/35kg
3x Push-Press 50/35kg
3x Thruster 50/35kg
--> if too easy, get heavier

Amrap 7':
10x Burpees
30x Russian Twists 20/14lbs
2' Break
Amrap 7':
10x K2E
60x Jumping Jacks


04.09.18
Every 2 minutes, for 12 minutes (6 sets):
Push Press x 4-6 reps
(Adv.: +15x Sit-ups)

WoD: OTM 16'
1: 90x SU's (*Adv.: 20-45x DU's)
2: 12-14x Alternating Reverse Lunges 24/16kg
3: 5-10x Handstand Push-Ups
(3-4x Wallwalks)
4: 30'' Goblet-Squat-Hold 24/16kg


03.09.18
FOR QUALITY: Every 1,5' for 4 Rounds:
(3' practice Turkish get-ups, find weight)
#1: 1,5' practice turkish get-ups 24/16kg (55/35lbs)
#2: 1,5' DU's/SU's Practice (max unbroken?)
[12']

WoD: "Grace", for time:
(5' Find your starting weight )
30x Clean + Jerk 60/40kg
--> then til timecap: ladder +1
1x Burpee (+1)
1x V-up (+1)
[Cap 12']
score: grace time & ladder score


01.09.18
OTM 12':
1: 8-10x over the Box Lunges 2x 35/25lbs
2: 8-10x Strict Pull-ups
3: 8-10x KB-Taters 24/26kg

Teams of 2, Amrap 16' (on/off):
10x Thursters 50/35kg
20x Burpees
40x Sit-ups


31.08.18
CHOOSE lift (a) or work (b).:
a. Clean + Jerk
b. OTM 14':
odd: 8-12x Box-Jumps 60/50cm
even: 10-15x T2B

Amrap 12'
Buy in: 50x Dus/150xSUs
CHOOSE your ladder – build (A) or burn (B) :
A: KB-Push-Press +2
Weighted Lunges +2
@24/16kg
B: HRPUs +2
Lunges +4


30.08.18
OTM 12':
odd:30'' KB Russian Twists 24/16kg
even: 8-12x HRPUs (*weighted)

WoD: AMRAP 16'
Teams of 2 - (on/off)
Choose A) or B)
A) weight:
20x KB-Swings 24/16kg
10x Strict Pull-ups
5x F-Squats 60/40kg
B) Bodyweight:
25x DU's/ 75x SU's
25x Sit-ups
25x Squats


29.08.18
CHOOSE: Strength or Cardio:
Strength:
3': find your starting weight
-->
every 2' for 12':
Complex @ 60/40kg:
1x Clean
1x Thruster
1x Hang Power Clean
1x Push-Press
1x F-Squat
(you can change weight if needed)

Cardio:
OTM 15':
1: 20-25x Air Squats
2: 12-15x Ring Rows
3: 8x-10x Burpees

Choose FRAN or ANNIE:
WOD Strength:
"FRAN":
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-ups
(Cap 12')

WoD Cardio:
"ANNIE"
50-40-30-20-10 reps for time:
Sit-ups
DU's
(Cap 12')


28.08.18
Strength:
Every 2' for 6 rds:
6-8x Hangsquatclean 50/35kg
go heavy --> to 6 RM

OTM 15':
1) 30'' Goblet Squat Hold 24/16kg
2) 10x Ring Push-ups
3) 15x V-ups


27.08.18
A: OTM 12':
odd: 50-80x Flutter Kicks
even: 8-12x alt DB- C+J 45/25lbs

B: Wod:
Amrap 12', ladder +1
3x Pull-ups (+1)
3x Front Squats (+1) 60/40kg

Cashout - Sally


25.08.18
Strength:
(warm-up:
10x Strict Press (easy ~ 50%)
8x Strict Press (medium ~ 70%)
5x Strict Press (hard but possible ~ 85%)
--> find your 5 RM Strict-Press
1-2' break beetween heavy sets
[15']

WoD:
Amrap 5 rounds:
1' Thrusters 20/15kg
1' Burpees
1' Sit-ups
SCORE: total reps completed.


24.08.18
For Quality 12':
10x DB-Snatches 55/35lbs
10x DB-Lunges 55/35lbs
30'' Half way down Push-up Hold
30'' Goblet Squat Hold 55/35lbs
30'' Break

AMRAP 16':
10x Push-ups
20x DB-Snatches 55/35lbs
30x Squats


23.08.18
Strength: Deadlift:
warm-up
--> go heavier
--> find your 8 Rep Max
[15']

WoD:
AMRAP 20', Teams of 2:
you go - i go
8x Wallballs 20/14lbs
8x HRPUs
8x T2B
after round 1: 1x Burpee each Teammate (parallel)
after round 2: 2x Burpees each
usw. ...


22.08.18
Part#1:
A) EMOM for 7':
5x F-Squat 60/40kg
(Advanced: 3-4x Hang-Squat Clean 60/40kg)
B) EMOM for 7':
8x Pull-ups

Part#2:
WOD: A) AMRAP 6'
12x Wallballs 20/14lbs
12x KB-Swings 24/16kg
2' Break
B) AMRAP 6'
12x Box-Jumps 60/50cm
12x V-ups


21.08.18
Every 1,5' for 6 rounds: (RX @ 50/30kg)
5x OHS
(* 20x DU's / 60x SU's)

WoD: "Tabata Something Else"
8x20''on/10''off
8x Pull-ups
8x Push-ups
8x Sit-ups
8x Squats
There is no rest between exercises.


20.08.18
OTM 12':
odd: 5x Hang Power Clean 60/40kg / 15x SDHPs 32/24kg
even: 5-10x Strict Pull-ups

WoD: AMRAP, 5 rds, 40''on/20''off:
1: Sit-ups
2: Wallballs 20/14lbs
3: Renegade Rows 55/35lbs


18.08.18
OTM 15':
1: 10x alt. KB-Lunges 2x 24/16kg // 55/35lbs
2: 6-10x Strict Pull-ups
3: 6-10x F-Squats 60/40kg

WoD: Amrap, 4 Rounds:
1' KB-Swings 24/16kg
1' T2B
1' HRPU's
10'' break beetween exercises


17.08.18
Pyramid Complex:
F-Squat (3' to warm-up)
Every 2,5' for 5 Sets:
#1: 15x reps easy (1) 50/30kg
#2: 10x reps medium (2) 70/45kg
#3: 5x reps MAX 90/60kg
#4: 10x reps (2) 70/45kg
#5: 15x reps (1) 50/30kg

WOD: Tabata: 8x20''on/10''off:
1) Floorpress 2x55/35lbs
(short Break)
2) SDHPs 32/24kg
(short Break)
3) V-ups


16.08.18
OTM 5 Rounds, 45''on/15''off:
1) V-ups
2) Box-Jumps 60/50cm
3) SU's/DU's

WoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)

Choose Option 1 (Cardio):
♥ = Burpees
♠ = Wallballs 20/14lbs
♦ = Kettlebell-Swings 24/16kg
♣ = V-ups
Joker = 0 reps, next reps x2
(Cap 20')

or Option 2 (Strength):
♥ = Burpees
♠ = F-Squats 60/40kg
♦ = Strict Pull-ups
♣ = Floorpress 55/35lbs
Joker = 0 reps, next reps x2
(Cap 20')


14.08.18
OTM, 5 Rounds, 60''on/20''off:
1: Turkish get ups 24/16kg
2: Plank
3: Sit-ups

WoD: EMOM til Death 13', ladder +2
4x HRPUs (+2)
if you have time --> fill up the first 40'' with SU's, then rest


13.08.18
OTM 10':
odd: ME Pull-ups
even: ME Sit-ups

WoD:
(5' warm-up + find starting weight)
Amrap 14':
40x Dus / 120x SU's
20x V-ups
10x Thrusters 40/30kg


11.08.18
Strength:
Every 1,5' for 5 Rds: (15')
1) 8-10x alt. F-Rack Lunges 50/35kg
5x Wheels of Hell
2) 30'' Hollow + 30'' Superman + 30'' Break

OTM 15':
1) 8-12x Boxjumps 60/50cm
2) 4-5x DB-Clean + Jerk 2x55/35lbs
3) 15x T2B


10.08.18
Every 1,5' for 3 Rounds:
1) 6-8x Front Squat 60/40 @ 30X1
2) 8-10x Single-Arm Dumbbell Row 55/35lbs @ 2111 each arm
3) 60'' Plank

WoD:
AMRAP, 5 Rounds:
30'' Burpees + 30'' Rest
60'' Kettlebell Swings 24/16kg + 30'' Rest


09.08.18
CORE:
OTM; 4 Rds for 12'; 40''on, 20''off:
#1: Russian Twists 24/16kg-Kettlebell
#2: Hanging Leg Raises
#3: Hollow

WoD:
Teams of 2, (on/off):
AMRAP 16':
30x weighted heavy Sit-ups 55/35lbs
50x alt. DB-Snatches 55/35lbs
500m Partner Run (or a total of 70x Burpees - parallel)
(one Partner can start the Run/Burpees earlier, but the other has to finish the reps)


08.08.18
Every 1'45'' for 4 Rounds (14'):
1) 6-8x Deadlift 100/70kg @ 3''down
2) 8-12x Floorpress 2x55/35lbs + 8-12x Push-ups

Tabata: 8x20''on/10'' off:
Strict Pull-ups
(short Break)
F-Squats 60/40kg
(short Break)
DU's/SU's/3


07.08.18
OTM 16', 40''on/20''off
1) Leg-Ring Plank (Adv.: with reach Trough)
2) Sideplank 20''R/20''L
3) Goblet Squat Hold 24/16kg
4) KB-Russian Twists 24/16kg

WoD:
OTM 12'
1) KB-Swings 24/16kg
2) 10-15x Push-Ups @ 2'' down
3) 10x each leg - Alternating Lateral Lunge @ 2'' down


06.08.18
OTM 12':
(5': warm up + find starting weight for Thrusters)
#1: 5x Thrusters 50/35kg
#2: 40'' ME Sit-ups

WoD: “The Chief”
5 Rounds:
AMRAP 3', 1' Break beetween Rounds:
(Repeat for a total of five Rounds, resting 60 seconds between sets. Pick up each set where you left off when the last ended.)
9x SDHPs 32/24kg  (*Adv.: 3x Power Cleans 60/40kg)
6x Push-Ups
9x Air Squats


04.08.18
OTM 15':
1: ME Plank
2: 10x KB-Halos 20/12kg
3: 5-10x Strict Pull-ups

WoD: AMRAP 14':
111x DU's / 333x Sus
12x HRPUs
24x Sit-ups


03.08.18
A) OTM 15':
1: 8-12x Floorpress 55/35lbs
2: 8-12x HRPUs (*Weighted)
3: 30'' Goblet Squat Hold 24/16kg

B) WOD:
(5' warm up + find starting weights)
Amrap 10':
10x Deadlifts 80/55kg
10x T2B
20x lateral Jumps over Bar


02.08.18
OTM 15':
1) 4x Shuffle Run
2) 6-12x Chin-ups
3) 15-20x Hollow Rocks

WoD: AMRAP 14', you go - i go:
15x KB-Swings 24/16kg
10x HRPU's
5x Thrusters 50/35kg


01.08.18
Team “Murph”, Teams of 2 (on/off):
1,5 km Run
100 Pull-ups
200 Push-Ups
300 Squats
1,5 km Run
[CAP 45']

Rules:
   - Both team members must run a mile together each time.
- Teams may break up exercises between run segments however they wish but only 1 person can be working at a time, while the other team mate is resting.
 (*Adv.: the other team mate is not resting, he must hold a 20/14lbs wall ball above their waist or head. And Partnerrun with a 20/14lbs wall ball)
(***Adv.: do it alone)


31.07.18
Complex:
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
2x F-Squat
1x Push-Press
4x F-Squat
2x Push-Press
6x F-Squat
3x Push-Press
Rx@ 50/30kg

OTM 16':
1) 16-20x Sit-ups
2) 16x Wallball Shots 20/14lbs
3) 16x DB-Snatches 55/35lbs
3) 8-12x Burpees


30.07.18
OTM 12':
(5' warm-up, find starting weight)
1) 4-5x Thrusters 50/35kg + 4-5x Wheels of Hell
2) 8-10x Burpee-Pull-ups
3) ME Superman

WoD: AMRAP, 3 Rounds, (13,5'):
1' Box Jumps 60/50cm
30'' Break
1'  T2B
30'' Break
1' KB-Swings 24/16kg
30'' Break


23.-28.07.18
Box Closed


21.07.18
Every 2' for 4 Rounds:
(~5' to find starting weights)
1) 16x KB or one handed DB-Push-Press 24/16kg | 55/35lbs (8xr/8xl)
8x KB or DB Floorpress  24/16kg | 55/35lbs
2) 8-12x F-Squats 60/40kg
4x Wheels of Hell

WoD:
1) Amrap 4':
5x Medball Clean 20/14lbs
10x Wallballs 20/14lbs
2' Break
2) Amrap 4':
5x Pull-ups
10x Push-ups
2' Break
3) Amrap 4'
5x Goblet Squats 24/16kg
10x KB-Swings 24/16kg


20.07.18
Complex:
5' for warm-up and find starting weight
Every 2' for 6 Rounds:
2x Strict-Press
4x Thruster (Sc.: F-Squat)
4x Push-Press
Rx@ 50/35kg

AMRAP 5':
10x Push-ups
15x Wallballs 20/14lbs
BREAK 4'
AMRAP 5'
10x Burpees
15x DU's/45x SU's


19.07.18
OTM 15'; 45''on/15''off:
1) Shoulder ABC "A" or "V"
2) DB-Clean + Jerk 2x55/35lbs
3) Hollow

WoD: Amrap 16min
20x Burpees over KB
20x Goblet Squats    32/20
20x Push ups on KB
20x SDHP     32/20
20x KB-Swing    32/20
20x Push Press (10 each side) 32/20


18.07.18
Complex:
Amrap, 2 rds:
30'' Strict Pull-Ups
30'' Hollow
30'' Superman
30' Strict Mixed-Grip Pull-Ups
30'' Hollow
30'' Superman
30' Strict Chin-ups
30'' Hollow
30'' Superman
If you’re using assistance, use the same level of assistance for every set.
(10'' Break beetween exercises)

WOD: Amrap, 4 Rounds':
1': Burpee Box-Jumps  60/50cm
1': DB-Clean+Jerk  2x45/25lbs
1': KB-Taters 24/16kg
1': Break / 15'' beetween exercises


17.07.18
OTM 12':
1) 8-12x Dips
2) 45'': Flutter Kicks
3) 30-40x Russian Twists 20/14lbs

WoD: OTM 15':
1) 8x Dumbbell or Barbell Push Press 50/35kg
2) 15-20x Kettlebell Swings 24/16kg
3) 6-8x Chin-ups @2'' down


16.07.18
OTM 12':
#1 1) 16-20x Renegade Rows 55/35lbs
#2: 30'' ME Push-ups

OTM 16: 45''on/15''off
1) Ring Leg Extensions
2) American KB-Swings 24/16kg
3) Burpees
4) Jumping Squats


14.07.18
OTM 12':
1: 15x T2B
2: 50-70x Flutter Kicks
3: 6-8x Burpee Box Jumps 60/50cm

Tabata: 8x20''on/10''off
1) Pull ups
2) DB-Snatches 55/35lbs
3) DU's / SU's/3


13.07.18
Complex:
(5' warm-up, find starting weight)
Every 2' for 6 Rounds:
4x Clean 50/35kg
2x Jerk 50/35kg
1x Thruster 50/35kg
(--> get heavy)

WoD: Amrap, 4 Rounds:
40'' F-Squats 40/30kg
40'' V-ups
40'' Burpees
20'' Break beetweem stations


12.07.18
For Quality 12':
15x American KB-Swings 24/16kg
15x Goblet Squats 24/16kg
20x KB-Russian Twists 24/16kg
1' Hollow
1' Break

WoD, Teams of 2:
2 Rounds:
2' Ground2Overhead 20/15kg - Front Rack Hold 40/30kg
2' HRPU's -  OH-Hold 20/15kg
2' alt- Front Rack Lunges 40/30kg - Plank
2' Break


11.07.18
OTM 15':
#1: 8-12x Floorpress 2x 55/35lbs
#2: ME Bottum up KB-Carry (30'' L / 30'' R)
#3: 6-8x Leg Raises @3'' down

WoD: Team of 2,  alternate intervalls, on/off:
(alternate intervalls, each teammate 6xOn and 6xOff)
#1: 12x 20'' Wallballs 20/14lbs
#2:12x 20'' Sit-ups
#3: 12x 20'' 12x 20'' KB-Push-Presses 24/16kg
#4: 12x 20'' Burpees


10.07.18
Every 1,25' (1' und 15'')
for 6 Rounds: [15']
1) 8x Strict Press 40/30kg
2)  12-16x Renegade Rows 55/35lbs (R then L-Side)

WoD: Tabata 6x30''on/15''Break
- Thrusters 40/30kg
(short Break)
- SU's/DU's
(short Break)
- G2O 20/15kg


09.07.18
3 Rounds: 40''on/20''off
1) alt. Lunges
2) Push ups
3) Box jumps
4) Burpees
5) Wall sit

WoD:
Amrap, 3 rds: 40''on/20''off
#1: L-sit
#2: Leg Raises
#3: Wallballs 20/14lbs
#4: Plank
#5: KB-Swings 24/16kg


07.07.18
OTM 4 Rounds: 40''on/20'' off:
1) Over the Box Lunges 2x35/25lbs
2) Ring Dips
3) KB-Russian Twists 24/16kg
4) Push-ups

WoD: AMRAP 12': Ladder +1
3x Burpees (+1)
3x V-ups (+1)
20x DU's / 60x SU'S


06.07.18
Strength:
- warm-up
10 reps ~ 50% (easy)
8 reps ~ 70% (medium)
5 reps ~ 85% (hard)
then --> Find 5RM Deadlift
[15']

WoD: Amrap, 4 rds:
40'' Thrusters 50/35kg, 20'' break
40'' SDHPs 32/24kg / Hang Power Cleans 50/35kg, 20'' break
40'' F-Squats 50/35kg, 20'' break
2' break


05.07.18
Strength/Technique:
OHS or F-Squats: - 5er Serien
warm-up with an easy weight and go heavier
(go deep, controlled)
(Time 15')

Teams of 2, Amrap 20':
50x Partner Sit-ups 20/14lbs
50x Partner Thrusters 20/14lbs
50x Partner Russian Twists 20/14lbs
@ Minute 6 and @ Minute 12: 500m Partnerrun 20/14lbs


04.07.18
OTM 12', 40''on/20''off:
Box Jumps 60/50cm
Pull-ups
Sit-ups

WoD:
"Fancy Nancy":
5 RFT:
15x OHS 42,5kg/30kg (sc.: F-Squats)
beetween OHS-sets: Run 500m  (4 times)
[Cap 18']


03.07.18
for Quality 14':
(5' to find starting weight + warm-up)
8x Deadlift 100/60kg
8x Pull-ups
8x Goblet Squats 32/24kg @2'' Buttom Hold
1' Break

WoD: OTM 15':
1) 15x Squats + 10x Push-ups (+ *5x Pull-ups (sc.: Jumping))
2) 20-45x DU's / 90x SU's
3) 50-70x Flutter Kicks


02.07.18
OTM 12':
1: 8-10x over Box Lunges  60/50cm 2x 35/25lbs
2: 8-10x Strict Pull-ups
3: 8-10x KB-Taters 24/16kg

Teams of 2, Amrap 16' (on/off):
10x Wheels of Hell
10x Thursters 50/35kg
20x Burpees over the Bar


30.06.18
OTM 15': 40''on/20''off
1) HSPUs / (sc.: on Box, HRPU)
2) Clusters 50/35kg (sc.: Thrusters)
3) alt. Lunges 24/16kg

WOD:
Tabata: 8x20''on/10''off
1) Ring Rows
2) Burpees
3) Jumping Squats (*Adv.: Pistols)


29.06.18
Core, 4 Rounds:
40'' Plank
40'' Hollow Rocks
40'' KB-Swings 24/16kg
10'' break beetween exercises

WOD:
A) AMRAP 8 min.
8x Power C&J @ 50kg/35kg
16x Air Squats
8x Burpees
16x T2B
3 min. Pause
B) AMRAP 8 min.
8x Thruster @ 50kg/35kg
16x Air Squats
8x Burpees
16x HRPU's


28.06.18
Every 1,5 minutes, for 18 minutes (3 sets) of:
#1 – Romanian Deadlift x 8-10 reps @4'' down
#2 – Single-Arm Overhead DB Press x 8-10 reps @2'' down right arm)
#3 – Single-Arm Overhead DB Press x 8-10 reps @2'' down (left arm)
#4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ slow

WoD:, Teams of 2, AMRAP 14':
(on/rope jumping)
20x Pull-ups
40x Wallballs 20/14lbs
60x Sit-ups


27.06.18
Strength:
Deadlift:
[warm-up:
10reps ~50% (easy)
7reps ~ 70% (medium)
5reps ~ 85% (hard but possible)]
then --> find your 5 RM
[1-2' Beak beetween heavy sets]

WoD: AMRAP, 4 Rounds (12'):
#1) 45'' Pull-ups
#2) 45'' Push-ups + Knee Rotation
#3) 45'' Goblet Squats 32/24kg
15'' beetween exercises


26.06.18
Pyramid Complex:
Thrusters (3' to warm-up + find starting weight)
Every 2,5' for 5 Rounds (#1,#2, #3, #4, #5):
#1: 15x reps easy weight (1) 40/25kg
#2: 10x reps medium (2) 50/35kg
#3: 5x reps MAX 60/45kg
#4: 10x reps (2) 50/35kg
#5: 15x reps (1) 40/25kg
choose weight -->  try to get the reps each round unbroken.

WoD:  OTM 15':
1) 15x American KB-Swings 24/16kg
2) 15x Wallballs 20/14lbs
3) 8-12x Burpees


25.06.18
Strength: OTM 10‘:
5‘: preparation, warm-up & find your starting weight.
#1: 5-8x Push-Press 50/35kg
#2: ME Push-ups in one streak

WOD: AMRAP, 4 Rounds:
1' T2B
30'' Squats
1' DB-Snatches 55/35lbs
30'' Squats
1' HRPU's
30'' Squats


23.06.18
Complex: Every 2' for 6 Rds:
(5' warm-up, find starting weight)
6x F-Squats
3x Push-Press
Rx @ 60/40kg

WoD: Amrap 15':
@Start & Minute 4 & 8 & 12: 15x Burpees
21x KB-Swings 24/16kg
15x Push-ups
9x Goblet Squats 24/16kg


22.06.18
For Quality 14':
15x Strict Sit-ups
30'' Hollow
5-10x Strict Pull-ups
30'' Superman
30'' Break

Tabata: 8x20''on/10''off
#1 American KB-Swings 24/16kg
(short Break)
#2 MB-Burpee Chestpasses (vs. Wall)
(short Break)
#3 alt. OH-Lunges 20/15kg


21.06.18
A) 8' AMRAP: you go - i go
8x T2B
8x Wallball 20/14lbs
8x American KB-Swings 24/16kg
2 min rest
B) 8' AMRAP you go - i go
8x V-ups
8x Wallball 20/14lbs
8x KB/DB Push-Press (4 each side) 24/16kg
2 min rest
C) 8' AMRAP you go - i go
8x Sit-ups
8x Wallball 20/14lbs
8x KB/DB Snatch (4 each side) 24/16kg


20.06.18
OTM 12':
1: 30'' Hollow + 10x Sit-ups
2: 8-12x Floorpress 55/35lbs

WoD: AMRAP 12':
(5' warm up, find starting weight)
15x SDHPs 32/24kg (*Adv.: 5x Clean 60/40kg)
15x Sit-ups
15x Squats

Cashout: Sally


19.06.18
OTM 15':
#1: 8-12x Floorpress 2x 55/35lbs
#2: ME Bottum up KB-Carry (30'' L / 30'' R)
#3: Shoulder ABC "A" (Adv.: "V")

WoD:
OTM 14':
odd: 4x F-Squats 60/40kg + 4x Wheels of Hell
even: 20-40x DUs / 90x Sus


18.06.18
OTM 10':
1: ME Bar Hold
2: 30'' Goblet Squat Hold 24/16kg

AMRAP
(#1) 4' Deadlifts 60/40kg
(#2) 4' Wallballs 20/14lbs
(#3) 4' Burpees
(#4) 4' Russian Twists 20/14lbs // 15/10kg
2' Rest beetween exercises


16.06.18
4 Rounds; For Quality; Tempo Training:
1' Pull-ups
1' Good Morgnings 24/16kg
1' KB-Russian Twists 24/16kg

Teams of 2: AMRAP, 3 Rounds:
5' Time for:
Buy in: Medball Partner Run 20/14lbs (360 Jumping Jacks, together)
10x MB-Burpees-Chestpasses 20/14lbs
ME MB-Partner Thrusters 20/14lbs
1' Break


15.06.18
Strength:
(5' warm-up, find starting weight)
Every 2'  for 6 Rounds:
8x Push-Press 50/35kg
15-20x Sit-ups

WoD:
Amrap 15':
12x Burpees
24x KB-Swings 24/16kg
Run 500m (333x SU's)


14.06.18
OTM 12':
(5' warm up and find starting weights)
1) 8-12x Ringdips (scaled: Bands; on Box)
2) 5-8x Thrusters 50/35kg
3) 50-70x Flutter Kicks

AMRAP 16', Teams of 2, you go - i go:
6x Burpees
6x Farmers Walk around Teammate 2x 24kg/16kg (DB: 2x55lbs/35lbs)
6x Push-Presses 24/16kg (DB: 55lbs/35lbs)


13.06.18
OTM 12', 40''on/20''off
1) Hollow
2) Strict Pull-ups
3)  Good Morgnings 24/16kg

Tabata: 8x 20''on/10''off
1) Wallballs 20/14lbs
2) KB-Swings 24/16kg
3) DU's / SU's/3
4) Burpees


12.06.18
Strength: for Quality
KB-Complex: 1x R, 1x L (*Adv.: 1x Both sides)
2x KB-Clean
2x KB-F-Squat
2x KB-Push-Press
@24/16kg (DB: 55/35lbs)
[14']

OTM 16': 40''on/20''off
1) Flutter Kicks
2) Renegade Rows 55/35lbs
3) Box-Jumps 60/50cm
4) Monkey Hang Shoulder Tabs


11.06.18
Every 1,5' for 6 rds:
(5' warm-up, find starting weight)
Beginner: 5x F-Squats 50/35kg
Adv.: 5x OHS 50/35kg
--> go heavy

OTM 18':
1: 30'' Bar Hold + 5x Strict Pull-ups
2: 30'' Push-up Hold + (5-)10x Push-ups
2: 30'' Squat Hold + (10-)15x Squats


09.06.18
Coordination/Stability:
A) OTM: 15 min
1: Plank
2: 30" L-Hang Hold (sc.: Hang Hold, on Rings)
3: 30" Side Plank li. // 30" Side Plank re.

B) OTM 12':
odd: 6-8x alt. Lunges 2x55/35lbs + 6-8x Floorpresses 2x55/35lbs
even: 6-8x V-ups + 6-8x alt. Spiderman Push-ups


08.06.18
A) For Quality 12':
15x American KB-Swings 24/16kg
20x Hollow Rocks
10x Slow Leg Raises
10x Push-ups + Knee Rotation
1' Break

B) FRAN: For time:
21-15-9 reps
- Thrusters 40/30kg
- Pull-ups


07.06.18
Core:
3 rds:
30'' Plank
30'' Superman
30'' R-Leg-up
30'' Superman
30'' L-Leg-up
30'' Break
[9']

Teams of 2:
Amrap 4x5
Buy in @ every round: one Partner run 500m (333xSUs)
(Partners alternate)
5' ME HRPU (on/off)
5' ME T2B (on/off)
5' ME Wallballs (on/off)
5' ME V-ups (on/off)
1,5' break beetween exercises


06.06.18
WoD: Barbara:
5RFT:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats
Rest precisely three minutes between each round.
(Cap 45')


05.06.18
OTM 15':
1) 8-12x Floorpress 2x55/35lbs
2) 12-15x Ring Rows
3) 6-8x Strict Press 50/35kg

OTM 16: 45''on/15''off
1) Ring Leg Extensions
2) American KB-Swings 24/16kg
3) Box-Jumps 60/50cm
4) Burpees


04.06.18
OTM 12':
#1 16-20x Renegade Rows 55/35lbs
#2: 30'' ME Push-ups
(Supersets, wide/narrow-Grip... active shoulders!)

WoD:
(5' time to warm up and find starting weights)
Tabata 6x30''on/15''Break
- Thrusters 40/30kg
(short Break)
- SU's/DU's
(short Break)
- G2O 20/15kg


02.06.18
4 Rounds; For Quality; Tempo Training:
(exzenztric / Hold / konzentric / Hold)
1' Pull-ups @31x1
1' Good Morgnings 24/16kg @5151
1' KB-Russian Twists 24/16kg

WoD:
WoD: AMRAP 12'
Buy in: Sally
10x HRPUs (Sc.: on Knees)
10x Sit-ups
10x KB-Swings 24/16kg


01.06.18
Strength, 12':
find 5 RM Strict Press
1-2‘ Break beetween heavy sets.

WoD: AMRAP, 2 Rounds:
2'  Over Box Lungesn 2x45/25lbs
1' Break
2' T2B
1' Break
2' HRPU's
1' Break


30.05.18
Complex:
(5' warm up, find your starting weight)
Every 2' for 6 Rounds:
4x  Hang Power Clean
3x Jerk
Rx@ 60/40kg

WOD:
Tabata: 8x 20''on/10''off:
1) Renegade Rows 55/35lbs
(Short Break)
2) Sit-ups
(Short Break)
3) Push-Press 24/16kg


29.05.18
OTM 12':
1) 8-12x Dips
2) 45'': Flutter Kicks
3) 30-40x Russian Twists 20/14lbs

WoD: OTM 15':
1) 8x Dumbbell or Barbell Push Press 50/35kg
2) 15-20x Kettlebell Swings 24/16kg
3) 6-8x Chin-ups @2'' down


28.05.18
Strength, 15':
find 5 RM F-Squats / OHS
1-2‘ Break beetween heavy sets.

WoD: 5 Rounds for time:
10x alt. KB(DB)-Lunges 1x24/16kg(55/35lbs)
10x V-ups
10x alt. KB(DB)-Snatches 24/16kg (55lbs/35lbs)
then...
Cashout: ME Burpees
[Cap 10', score: Burpees]


26.05.18
Complex, Strict Press:
(3' warm up + find starting weight)
Every 2' for 4 Rounds:
#1 15x 30/20kg
#2 10x 40/25kg
#3 7x 50/30kg
#4 3-5x 60/40kg
--> get heavy

WOD: Descending Ladder:
10-1 reps FOR TIME of each exercise:
(Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps)
Kettlebell Swings 24/16kg
Goblet  24/16kg
Push-Ups
[Cap 10']


25.05,18
For Quality 14':
7x Leg (slow!) Raises on Bar
14x 1-Leg Romanian Deadlifts 55/35lbs (KB 24/16kg)
(7x right leg / 7x left leg
14x alt. DB-OH-Lunges 55/35lbs (KB 24/16kg)
(7x right arm / 7x left arm)
21x Hollow Rocks

WoD:
OTM 14':
#1: 5x Clusters 50/35kg
#2: 8-12x Burpees


24.05.18
Strength:
find your 5 RM F-Squat.
1-2‘ Break beetween heavy sets.
(Time 15‘)

WoD: AMRAP 2 Rounds:
2': Farmers Walk Around the Partner 2x 24kg/16kg // 2x 55lbs/35lbs
(on/Squathold)
2': Partner Sit-ups
2' T2B (on/Squathold)
2' Partner Push-ups


23.05.18
A) OTM 12'
1) 3x Man Makers 2x45/25lbs
2) 6-10x Strict Pull-ups
3) 30'' Goblet Squat Hold 24/16kg

B) WOD: AMRAP 10'
7x Clean 60/40kg
14x HRPUs (*7x HSPUs)
28x Wallballs 20/14lbs


22.05.18
OTM 15': 45''on/15''off
1) Box-Jumps 60/50cm
2) 2) Shoulder ABC (A or V) 2x,2,5/1,25kg
3) Hollow

WoD: Teams of 2, AMRAP 13'
Station 1: Run 500m (333x SU's)
Station 2: AMRAP 1x Goblet Squat + 5x KB-Swings 24/16kg
Rotate after team member 1 has finished the running.
The score is the total number of goblet squats completed. The kb-swings are not counted. In order to get one goblet squat the 5 kb-swings must be completed.


19.05.18
OTM 12':
#1: 12-16x alt. Lunges 32/24kg
#2: 6-8x Pull-ups @2'' down
#3: 40'' Side Plank, 20'' each side

WoD: AMRAP 12':
4x Push-Press 50/35kg
8x Burpees
12x V-ups


18.05.18
OTM 12':
(5': warm up + find starting weight for Thrusters)
#1: 5x Thrusters 50/35kg
#2: 40'' ME Sit-ups

“The Chief”
5 Rounds:
AMRAP 3', 1' Break beetween Rounds:
9x SDHPs 32/24kg  (*Adv.: 3x Power Cleans 60/40kg)
6x Push-Ups
9x Air Squats


17.05.18
Complex: every 2' for 6 rounds
(5' warm-up, find starting weight)
4x Front Squat 40/30kg
4x Push-Press 40/30kg
4x Thruster 40/30kg
--> get heavy

WoD:
Teams of 3, AMRAP 16':
Station 1: 80x DU's/240x SU's
Station 2: 1x Burpee + 5x MB-Squats 20/14lbs
Station 3: Plank Hold


16.05.18
Strength: 5 RM Deadlift:
5' warm-up, find your starting weight:
Every 2' for 6 Rds:
5x Deadlift 120/80kg
10-20x Sit-ups (and/or change weight)

WoD: AMRAP, 3 Rounds:
1': KB-Lunges 2x 24/16kg (55/35lbs)
1': Burpees
1': Wallballs 20/14lbs
1' Rest / 10'' break beetween exercises


15.05.18
for Quality 15':
15x SDHPs 32/24kg (Adv.: 5x Clean 70/45kg)
20x HollowRocks
1' Plank
1' Break / Change weights

WoD: OTM 12':
1) 8x Floorpress 55/35lbs + 8x Push-ups
2) 5x Strict Pull-ups + 5x Slow Leg Raises
3) 30''Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats)


14.05.18
Every 1,5' for 3 Rounds:
(5' to warm up and find starting weight)
1,5' Back Squat x 8-12 reps @ 3secs down, 50/35kg
1,5' Russian Step-Ups x 12 reps each leg, 60/50cm
1,5' Ring Row x 12-15 reps @ 3secs down

Tabata: 8x20''on/10''off
#1 KB-Swings 24/16kg
(Short Break)
#2 Sit-ups
(Short Break)
#3 Wallball-Shots 20/14lbs


12.05.18
OTM, 5 Rounds:
1) 8-10x Floorpress 2x 55/35lbs
2) 6x Slow Good Mornings 40/30kg
3) 40'' Dead Hang on Bar

Amrap 11', ladder+2:
2x alt. Lunges 40/30kg (+2)
2x Burpees over Bar (+2)
11x DU's/33xSU's


11.05.18
WoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
(Face Cards = 10 reps, Ace = 11 reps)

Choose Option 1 (Cardio):
♥ = Burpees
♠ = Wallballs 20/14lbs
♦ = Kettlebell-Swings 24/16kg
♣ = V-ups
Joker = 0 reps, next reps x2
(Cap 20')

or Option 2
“Meathead Deck of Cards” (Strength):
♥ = F-Squats 60/40kg
♠ = Push-Press 60/40kg
♦ = Ring Dips
♣ = Bend over Row 60/40kg
Joker = 50 weighted sit-ups 25/15lbs (together, parallell)
(Cap 20')


09.05.18
Complex, Strict Press:
Every 2' for 4 Rounds:
#1 15x 30/20kg
#2 10x 40/25kg
#3 7x 50/30kg
#4 3-5x 60/40kg
--> get heavy

WoD:
5 Rounds:
4,5' time + 30'' Break:
always 500m Run +
#1 20x HRPU's (*Adv.: 10x HSPUs)
#2 20x 1-Leg Romanian DL 55/35lbs (24/16kg)
#3 20x KB-Swings 32/24kg
#4 20x DB-Snatches 55/35lbs
#5 ME DU's


08.05.18
Conditioning: 3 Rounds:
30'' Highplank + 30'' Push-ups
30'' Superman + 30'' KB-Swings 24/16kg
30'' Hollow + 30'' Sit-ups
30'' Goblet Squat 24/16kg + 30'' Squats
30'' Break

WoD:
OTM 15':
1) 3x F-Squat, 3x Push-Press, 3x Thruster 50/35kg
2) 15x Wallballs 20/14lbs
3) 15x T2B


07.05.18
Complex, for Quality 12':
(einfach frei immer wieder den Complex in den 12')
8x Floorpress 55/35lbs (KB 2x 24/16kg)
8x Pull-ups
15x HRPUs
(short break: 30sec-1min, Übungsreihenfolge = egal)

Amrap 12':
(5' to warm up and find starting weight)
30x Push-ups
20x Thrusters 40/30kg
20x Burpees
15x Thrusters 40/30kg
15x Burpees
10x Thrusters 40/30kg
10x Burpees
ME Push-ups til the Timecap.


05.05.18
Pyramid Complex:
F-Squat (3' to warm-up)
Every 2,5' for 5 Sets:
#1: 15x reps easy (1) 50/30kg
#2: 10x reps medium (2) 70/45kg
#3: 5x reps MAX 90/60kg
#4: 10x reps (2) 70/45kg
#5: 15x reps (1) 50/30kg

WOD: Tabata: 8x20''on/10''off:
1) Floorpress 2x55/35lbs
(short Break)
2) SHHPs 32/24kg
(short Break)
3) V-ups


04.05.18
Complex:
Amrap, 2 rds:
30' Strict Pull-Ups
30'' Hollow
30'' Superman
30' Strict Mixed-Grip Pull-Ups
30'' Hollow
30'' Superman
30' Strict Chin-ups
30'' Hollow
30'' Superman

WOD: Amrap 16':
1': Burpee Box-Jumps  60/50cm
1': DB-Clean+Jerk  2x45/25lbs
1': KB-Taters 24/16kg
1': Break / 15'' beetween exercises


03.05.18
Strength:
(5' warm-up, find starting weight.
~12-15 reps should be possible with starting weight)
EMOM for 7 minutes
1: 8x Push-Press
2: 7x Push-Press
3: 6x Push-Press
4: 5x Push-Press
5: 4x Push-Press
6: 3x Push-Press
7: ME Push-Press
(score, reps of last round)

WoD: AMRAP 14', You go - I go:
6x Burpees
6x SDHPs 32/24kg
6x Goblet Squats 32/24kg


02.05.18
Strength: 15'
5' warm-up, find starting weight
Every 2' for 5 Rounds
5x Deadlift 120/80kg
15x HollowRocks

WoD: AMRAP 12':
Buy.in: Run 500m
10x SDHPs 35/25kg (sc.: 32/24kg)
20x Lateral Jumps over Bar
30x DU's/90xSU's
Cool Down: Easy paced 500m Run


30.04.18
Every 2' for 4 Rounds:
(~5' to find starting weights)
1) 16x KB | DB-Push-Press 24/16kg | 55/35lbs (8xr/8xl)
8x KB | DB Floorpress  24/16kg | 55/35lbs
2) 8-12x F-Squats 60/40kg
4x Wheels of Hell

WoD:
1) Amrap 4':
5x Medball Clean 20/14lbs
10x Wallballs 20/14lbs
2' Break
2) Amrap 4':
5x Pull-ups
10x Push-ups
2' Break
3) Amrap 4'
5x Goblet Squats 24/16kg
10x KB-Swings 24/16kg


28.04.18
OTM 12':
(5' to warm-up, find starting weight)
1: 5-8x (Dumbbell or Barbell) F-Squats 50/35kg
2: 5-8x (Dumbbell or Barbell) Push-Presses 50/35kg

WoD: Tabata: 8x20''on/10''off:
1) T2B (sc.: K2E, K2C)
(short Break)
2) KB-Swings 24/16kg
(short Break)
3) Burpees


27.04.18
For Quality 15': "HardCore":
12x KB- Russian Twists 24/16kg
12x "Strict"-Sit-ups
50x Flutter Kicks
1' High-Plank + 5 slow(!) Push-ups
1' Break

WoD: 3 Rds:
1' Row for Cal
1' Wallballs 20/14lbs
1' Burpees
1' KB-Swings 24/16kg
1' Break / 10'' Break beetween exercises


26.04.18
Strength:
(5' to warm up and find starting weight)
Every 2' for 6 Rounds:
7x Thrusters 50/35kg
5x Wheels of Hell (slow)

WOD: OTM, 5 Rounds (15'), Teams of 2:
1) 8-10x Partner Push-ups (+1)
(mit rechts+links einklatschen)
2) 16-20x Medball Partner Sit-ups 20/14lbs (+1)
3) 16-20x Medball Partner Thrusters 20/14lbs (+1)


25.04.18
3 Rounds: 40''on/20''off
1) alt. Lunges
2) Push ups
3) Box jumps
4) Burpees
5) Wall sit

WoD: AMRAP 16'
500m Run
6x Strict Pull-ups
12x Burpees
18x SDHP 32/24kg


24.04.18
OTM 15': 45''on/15''off
1) Box-Jumps 60/50cm
2) Shoulder ABC (5x E + 5x A or V) 2x,2,5/1,25kg
3) Hollow

OTM 12':
1) 6-8x F-Squats 60/40kg
2) 5-6x Pull-ups + 5-6x T2B
(*Adv.: 5-6x T2B-Pull-up)
3) 5-6x HRPU's + 5-6x Burpees


23.04.18
For Quality 12':
15-20x American KB-Swings 24/16kg
5x Strict Pull-ups (*Adv.: Slow!)
1' Hollow
1' Break

WoD:
A: AMRAP 5'
6x Ring Dips (Sc.: Bands, on Box)
16x KB-Swings
3' Break
B: AMRAP 5'
6x DB-Thrusters 55/35lbs
(KB 24/16kg)
16x V-ups (Sc.: Sit-ups)


21.04.18
Complex:
5' for warm-up and find starting weight
Every 2' for 6 Rounds:
3x Strict-Press
6x Thruster (Sc.: F-Squat)
3x Push-Press
Rx@ 50/35kg

WoD: AMRAP 5':
10x Sit-ups
15x Wallballs 20/14lbs
BREAK 3'
AMRAP 5'
10x Burpees
15x DU's/45x SU's


20.04.18
OTM 10':
1: ME Bar Hold
2: 30'' Goblet Squat Hold 24/16kg

AMRAP:
(#1) 4' Deadlifts 60/40kg
(#2) 4' Wallballs 20/14lbs
(#3) 4' Burpees over Bar
(#4) 4' Russian Twists 20/14lbs
2' Rest beetween exercises


19.04.18
CORE:
OTM; 4 Rds for 12'; 40''on, 20''off:
#1: Russian Twists 24/16kg-Kettlebell
#2: Hanging Leg Raises (sc.: am Boden Legraises)
#3: Hollow

WoD:
Teams of 2, (on/off):
AMRAP 16':
30x weighted heavy Sit-ups 55/35lbs
50x alt. DB-Snatches 55/35lbs
500m Partner Run


18.04.18
Bear Complex:
A) 5' warm up find starting weight
B) Every 3,5', 4 rounds:
7 sets of the following sequence
(Power Clean)
Front Squat
Push Press
Back Squat
Push Press
– work up to max load

WoD:
HRPUs VS KB-Swings

EMOM til Death for 16':
odd: 10x HRPU's (+2)
even 10x KB-Swings 24/16kg (+2)


17.04.18
for Quality 12':

(5' warm-up, find your starting weight)
5x OHS / F-Squats 50/35kg @3''Down
10x Rotational Planks
15x Burpees
1' Break

WoD: Tabata: 20''on/10''off
#1: KB-Swings 24/16kg
(short Break)
#2: Wallballs 20/14lbs
(short Break)
#3: DU's/SU's/3