19.09.19
WOD: Teams of 2 (on/off)
(5' warm-up + find weight)
100x Power Cleans 42.5/30kg (sc.: 200x SDHPs 32/24kg)
100x F-Squats 42,5/30kg
100x S2O 42,5/30kg
Every Break/Switch:
2 Rounds EACH:
5x T2B
5x Burpees
[Cap 45']
18.09.19
for Quality 15':
3-5x Clean (*+Jerk)
5-8x Pull-ups
~1' Break
Tabata: 8x 20''on/10''off:
#1) HRPU's (*Adv.: HSPUs)
(short Break)
#2) alt. DB-Snatches 50/35lbs
(short Break)
#3) DU's / SU's/3
17.09.19
WoD: OTM 12':
1) 10x Floorpress 50/35lbs + 10x Push-ups
2) 5x Strict Pull-ups + 5x Slow Leg Raises on Bar
3) 30'' Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats)
WoD: OTM 15':
1) 3x DB-Clean + Jerk 2x50/35lbs (KB: 2x24/16kg)
2) 40'' Beetle
3) 8-12x Box Jumps 60/50cm
16.09.19
Strength:
find your 3-5 RM Strict Press
(12')
WoD:
Amrap 2 rounds:
1,5' HRPUs
1,5' Sit-ups
1,5' Row for cal (or Burpees)
1,5' KB-Swings 24/16kg
1,5' T2B
1,5' Break
10'' Break beetween exercises
14.09.19
for Quality: 15'
(one 500m Row anytime - if you get a rower)
500m Run (Skip it, if you can't finish in the Cap)
75x DU's / 200 SU's
50x Jumping Jacks
25x Burpees
try to make as less breaks as possible
WoD: OTM 15':
(5' warm-up + find starting weight)
1) Complex:
3x S2O 60/40kg
6x alt. Lunges 60/40kg
2) Break
3) for Quality: Pull-ups
(score: heaviest Complex weight)
13.09.19
for Quality 15':
15x SDHPs 32/24kg (Adv.: 5x Clean 70/45kg)
20x HollowRocks
1' Plank
1' Break / Change weights
EMOM to death 15':
1x Burpee +1
1x Squat +1
1x SU +1
12.09.19
Strength: 5 RM F-Squat
(Time 15‘)
WoD: AMRAP 2 Rounds:
2': Farmers Walk Around the Partner 2x 32kg/24kg (DBs: 2x30/25kg) (on/Squathold)
(1 Round = 1 Rep)
2': Partner Sit-ups
2' T2B (on/Squathold)
2' Partner Push-ups
[16']
11.09.19
OTM 15':
1) 60'' Jefferson Curls 2x2,5/1,25kg
2) 40'' Superman
3) 4x Shuffle Sprint
WoD:
(3' warm-up + find starting weight)
21-15-9 reps
- Squatcleans 60/40kg
- Strict Pull-ups
[Cap 12']
10.09.19
OTM 15':
1) 20-40x DU's / 90x SU's
2) 3x KB (DB)-Complex:
- Row, Clean, Thruster 2x24/16kg (2x55/35lbs)
3) 45'' Superman + rows
WoD:
Tabata 8x 20''on/10''off
1) KB-Swings 32/24kg
2) T2B
3) V-ups
09.09.19
Strength: 15'
5' warm-up, find starting weight
Every 2' for 5 Rounds
5x Deadlift 120/80kg
15x HollowRocks
WoD: OTM; 15':
1) 6-10x Burpee - Push-ups
2) 6-10x Pull-up - T2B
3) 6-10x KB-Taters 24/16kg
07.09.19
Strength:
(5' warm-up + find starting weight)
Every 2,5' for 4 Rounds:
6-8x Tempo Front Squat (50-60% of 1-RM) @3'' down
12-15x Double Kettlebell Front Racked Squats 24/15kg (55/35lbs)
WoD: OTM 18':
1) 15x SDHPs 32/24kg
2) 12-15x Toe Touches (*Adv.: MB 14/8lbs)
3) 30'' Superman
06.09.19
for Quality 15':
8x Snatches 35/25kg (8x alt. DB-Snatches 50/35lbs)
8x Strict Pull-ups
16x Tip Toes
~1' Break
WoD, "Open 11.1":
AMRAP 10'
30x DU's
15x Power Snatches 35/25kg (Sc.: 15x alt. DB-Snatches 50/35lbs)
05.09.19
Strength:
Every 2' for 6 Rounds:
8x DB Strict Press 2x45/25lbs (KB:20/12kg)
16x alt. F-Rack Lunges 2x45/25lbs (KB: 20/12kg)
--> go heavy
WOD:
AMRAP 14', Teams of 2:
E2MOM (inluded minute 0): 6x Squatclean 70/45kg (on/off)
you go - i go:
6x HSPUs (sc.: Box, HRPUs / *Strict)
12x Deadlift 70/45kg
24x DU's/72x SU's
04.09.19
OTM 16':
1) 15x Wallballs 20/14lbs
2) 10-12x Landmine Twists 35/25kg
3) 15x T2B
4) 10-12x Burpees
WOD: Tabata 8x20''on/10''off
#1: HRPU's
(short Break)
#2: alt. Lunges (*Jumping)
(short Break)
#3: KB-Swings 24/16kg
03.09.19
A) for Quality 12:
30'' 1 RM weighted Plank
(maintain Hollow position in lower back!)
30'' max DU's / max SU's
1-2' Break beetween sets
B) AMRAP 2 Rounds, OT45'':
#1: 1'45''': Row for Cal
#2: 45'': T2B
--- 45'': Deadhang on Bar
#3: 45'': KB-Swings 24/16kg
--- 45'': Superman
15'' Break beetween exercises
Finisher: Sally (Backsquats)
02.09.19
Strength:
(5' warm-up + find starting weight)
Complex @ 60/40kg:
every 2' for 12':
1x Clean
1x Thruster
1x Hang Power Clean
1x Push-Press
1x F-Squat
(you can change weight if needed)
WoD: ANNIE:
50-40-30-20-10 reps for time:
Sit-ups
DU's
(Cap 12')
Finisher: good paced 500m Run
BENCHMARK WEEK (KW: 35)
31.08.19
Strength: 16' Deadlift
find your 5-8 RM MAX
~2' Break beetween heavy sets
WoD:
MARY, AMRAP 20':
5x handstand push-ups
10x alt. Pistols
15x pull-ups
Or
CINDY, AMRAP 20':
5x pull-ups
10x push-ups
15x squats
30.08.19
OTM 15':
1) 15x American KB-Swings 24/16kg
2) 9-12x Burpees
3) 15x Sit-ups (*Strict / **weighted)
15' time for:
GWEN:
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
- Rest as needed between sets
- Score is weight used for all three unbroken sets.
- Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul.
- Use same load for each set.
Fnisher: 500m easy paced Run
29.08.19
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)
28.08.19
OTM 10':
1) 10x Push-ups (*weighted)
2) 30'' Hollow
WOD:
(5' warm-up + find starting weight)
ELIZABETH:
21-15-9 reps, for time:
Power Cleans 60/42,5kg
Ring Dips (sc.: banded, on box)
[Cap 10']
OR
FRAN:
21-15-9 reps for time of:
Thrusters, 42,5/30kg
Pull-ups
[Cap 10']
27.08.19
OTM 9':
1) 8-10x Band Pull-Aparts Green/Blue
2) 8-10x Box-Jumps
3) 8-10x Burpees
WoD: CHELSEA
EMOM for 30':
5x pull-ups
10x push-ups
15x squats
(sc.: +/-1 @ each exercise)
26.08.19
OTM 12':
1) 10x Box-Jumps
2) 10x Floorpress 2x 50/35lbs
3) 40'' Plank on MB (Sc.: on Knees, *Adv.: Stir the Pot)
WoD:
(5' warm-up + find starting weight)
NANCY:
5 RFT:
15x OHS 42,5kg/30kg (Sc.: F-Squats)
500m Run beetween Rounds
[Cap 16']
24.08.19
OTM 9':
1) 20" Ring Support Hold + 10" Ring Catch Hold
2) 20"l/20"r Bottom-up KB Carry 16/12kg
3) 20"l/20"r Sideplank
WoD: AMRAP, 2 Rds:
#1: 1,5' Row for Cal (Burpees)
#2: 1,5' Sit-ups
#3: 1,5' Wallballs 20/14lbs
#4: 1,5' Pull-ups
#5: 1,5' High Box Step-ups 75/60cm
1,5' Break beetween the 2 Rounds / 15'' Beetween stations
[20']
23.08.19
For Quality 14':
10x Band Pull Aparts green/blue
10x Floorpress 2x 50/35lbs
10x High Box Step-ups 5/5
~1' Break
WoD: OTM 14'
(5' warm up + find starting weight)
1) 10x alt. DB-Squatsnatches 50/35lbs (ADV.: 4-5x BB-Squatsnatches 50/35kg)
2) 10x Burpees
22.08.19
EMOM for 10':
5x Thrusters 50/35kg & 5x Burpees (*Adv.: Over Bar)
(adapt +/- 1 rep @ both exercises if possible/necessary)
WoD: Teams of 2, AMRAP 20':
you go - i go:
6x alt. 1-arm OH-Lunges 50/35lbs
6x T2B
12x KB-Swings 24/16kg
21.08.19
Conditioning:
Every 1,5 minutes, for 3 Rounds: (13,5 minutes):
Station 1 – 20x alt. Walking Lunges 2x 35/25lbs (16/12kg)
Station 2 – Tempo Push-Ups x 12-20 reps @ slow (*weighted)
Station 3 – Chin-Ups x 8-12 reps @ 2'' down (*weighted)
WoD: Tabata 8x20''on/10''off:
(2-3' find starting weight)
1) KB-Swings 32/24kg
(short Break)
2) Sit-ups
(short Break)
3) Thrusters 50/35kg
20.08.19
A) for Quality 12':
14x alt. DB-Snatches 55/35lbs (KB: 24/16kg)
10x 1-leg Romaian Deadlift 24/16kg (5x r/5x l)
30'' Hollow
30'' Superman
30'' Break
B) WoD: OTM, 5 Rds:
1) 3x Man Makers 2x45/25lbs // (2x20/12kg)
2) 10-16x alt.Pistols
(sc.: assisted / Jumping Squats)
3) 20-45x DU's/90x SU's
- Sally: Olympic Sit-ups
19.08.19
For Quality: good paced Run and Reps for Quality
4'30'' time @ each station:
#1) 500m Run + Practice DU's/SU's
#2) 500m Run + Pull-ups
#3) 500m Run + DB-Clean 2x55/35lbs
30'' Break beetween stations
[20']
WoD: AMRAP 8', ladder+1
1x KB-Swing 24/16kg (+1)
1x Sit-ups (+1)
EMOM: 5x Burpee
17.08.19
Complex:
Every 1,5' for 6 Rounds [9']
(5' warm-up + find starting weight, complex should be unbroken)
2x Thruster 60/40kg
2x F-Squat 60/40kg
2x Push-Press 60/40kg
--> go heavy
WoD: For Time, 21-18-15-12-9-6-3 reps
Sit-ups
Push-ups
KB-Swings 24/16kg
[Cap 15']
16.08.19
OTM 16':
1) 10-20cal Row (10x Burpees)
2) 12x Landmine Twisters 15/10kg
3) 15x T2B
4) 18x Sit-ups
WOD: Strength:
(5' warm-up + find starting weight)
Every 2,5' for 5 Rounds:
5-8x Pause F-Squats 60/40kg @ 3'' Bottomhold
14.08.19
OTM 12', 40''on/20''off
1) HSPUs (sc.: Wallwalk, on Box, HS-Hold, HRPUs)
2) Jumping banded Squats (2x Blue/Green/Black mit Dbs)
3) alt. Heel Touches
WOD:
(5' warm-up + find weights)
A) AMRAP 5':
10x DB Clean + Jerk 2x50/35lbs
500m Run
ME DB Clean + Jerk 2x50/35lbs
1' Break
B) AMRAP 5':
15x T2B
500m Run
ME Wallballs 20/14lbs
1' Break
C) AMRAP 5':
20x Wallballs 20/14lbs
500m Run
ME T2B
13.08.19
A) For Quality 10', continuous movement:
(if you can't maintain one exercise anymore --> go to the next)
Flutter Kicks
Goblet Squats 24/16kg
Strict-Sit-ups
30-60'' Break
B) WoD: Survival WOD:
Every 6'' for 99 Rounds: [10']
1x honest Strict Pull-up (scaled: Bands)
(if you fail move to:
--> 1x Chin-up
--> 1x Kipping Pull-up
--> 1x Burpee
--> 2 Jumping Jacks, 1x Jumping Jack)
[score: Survived Rounds on Pull-ups]
Finisher: High + Low Plank @ "Everybody get up"
12.08.19
Pyramide Strength:
(5' warm-up + find starting weight)
Every 2,5' for 5 Rounds:
#1: 15x Thrusters 40/30kg
#2: 10x Thrusters 50/35kg
#3: 5x Thrusters 60kg/ 40kg
#4: 10x Thrusters 50/35kg
#5: 15x Thrusters 40/30kg
all sets should be unbroken.
[12.5']
WoD:
5x20''on/10''off Tabata
#1 Strict Pull-ups
(short Break)
#2 alt. Lunges
(short Brek)
#3 HRPU's
(short Break)
#4 Squats
10.08.19
for Quality 12': CORE:
- ~1' Hollow (*Adv.: weighted)
- max unbroken T2B
- ~ 2' DU's/ fast SU's (try to stay unbroken)
1' Break
WoD: EMOM for 20'
5x HSPU (*Strict, sc.: on Box, oder HRPU's)
5x Burpees
15x Squats (reduce til zero, if not possible anymore)
09.08.19
Complex:
Every 2' for 5 Rounds:
5x Squatclean 60/40kg
5x Wheels of Hell
WOD: “Fight Gone Bad”
3 RDS: [17']
#1: 1': Wall Balls 20/14lbs
#2: 1': Sumo Deadlift High-Pulls 35/25kg (Sc.: KB 32/24kg)
#3: 1': Box Jumps 60/50cm
#4: 1': Push Press 35/25kg
#5: 1' Row (Burpees)
- 1 minute Rest.
(score: all reps.)
08.08.19
Skill: Clean
For Quality 6'
1x Power Clean with pause
1x Front Squat with pause (@bottom)
1x Squat Clean with pause
@60% 1RM
30-60'' Break
followed by for Quality 6'
sets of 3-5x Squat Clean 60/40kg (80% 1RM)
30-60'' Break
WOD: for time, Teams of 2: RX@20/14lbs
100x MB-Russian Twists (on/off, one rep = r + l)
500m MB-Partnerrun (Team carries one Medball)
100x Partner Thrusters
100x Partner Medball Sit-ups
500m MB-Partnerrun (Team carries one Medball)
100x Wallballs (on/off)
[Cap 20', score: time]
07.08.19
Every 2' for 4 Rounds (16') for Quality:
2' Pull-up (*MU) Practice
(Sc.: Hollow-Superman on Bar, Hollow-Superman + Knees up)
2' SU's, DU's, TU's Practice
WoD: AMRAP 9': ladder +1
1x KB-Swings 24/16kg (+1)
1x V-up (+1)
06.08.19
Strength:
(3' warm-up + find starting weight)
Every 2' for 5 Rounds:
5x(-8x) Strict Press, slow descent @ 5'' down
WoD: OTM 20', 5 Rounds:
1) 8x Chin-up / *Adv.: Ring - pull-ups (start with pull-up grip, end with chin-up grip)
2) 10x Burpees
3) 12x Twister (Landmine Rotation)
4) 14x Wallballs 20/14lbs
05.08.19
OTM 18':
1) 8-12x Floorpress 2x55/35lbs
2) 12-14x Bulgarian Split Squats (*45/25lbs, 6-7x each side)
3) 15x T2B
WoD, AMRAP [12']:
1' DU's / SU's/3
1' DB-Snatches 55/35lbs
2' DU's / SU's/3
2' DB-Snatches 55/35lbs
3' DU's / SU's/3
3' DB-Snatches 55/35lbs
(score1: all DU's / SU's, score2: all Snatches)
03.08.19
Hero WoD: "Hotshots 19"
6RFT:
30x Squats
19x Clean 60/40kg
7x Strict Pull-ups
500m Run beetween each Round (5 times)
[Cap 45']
02.08.19
for Quality 15':
8x Leg Raises on Floor(*Adv.: Leg Raises + Tip toes)
16x T2B
24x KB-Swings 24/16kg
32x DU's (96x SU's)
1' Break
WoD:
5 Rounds:
2' time for:
5x Burpees
10x G2O 20/15kg
ME alt. OH-Lunges 20/15kg
1' Break
(score: all OH-Lunges of all 5 Rounds)
01.08.19
Strength:
Every 2' for 5 Rounds:
(5' warm-up + find starting weight)
5x Deadlift 120/80kg
[15']
PART A) ARMAP 12' you go - i go:
5x Burpees over Bar
15x Squats
30x DU's / 75* SU's
(score = Rounds)
no Break beetween Part A & B
PART B): AMRAP 3' (on/off)
Shoulder2Overhead - as much weight as possible
(score = reps * weight)
31.07.19
OTM 12', 40''on/20''off:
1) alt. Heel Touches
2) T2B
3) Lying Hip-Raises
4) Thread the Needle 20''/20''
Tabata 10x20''on/10''off
#1) weighted Box Step ups 1x50/35lbs
(short Break)
#2) Burpees
(short Break)
#3) DU's /SU's/3
(score: worst round of each exercise)
30.07.19
OTM 15', RX@ 20/15kg
1) 5-8x Behind the Neck Press (Snatchgrip)
2) 5-8x Overhead-Squats
3) 5-8x Snatch Balance
4) Practice: Tall-Snatch (Start: Hip, pull-the Ellbows up + Pull- yourself under fast)
5) Practice: Hang-Squatsnatch (*Snatch from the Floor)
WoD: OTM 12':
odd) 10-14x alt. DB-Snatches 50/35lbs
(* 4-5x Snatches 50/35kg)
even) 15-20x HollowRocks
29.07.19
Hangclusters 60/40kg
(5' warm up + find weight)
Every 1,5' (5 Rounds):
10-8-6-4-2 reps
[12']
WoD: OTM 18':
1) 8-12x Pike-ups (hard: ahaed of knees, scaled: static hold 2x ~10-15'')
2) 8-12x Band Pull-aparts green/blue
3) 8-12x Overhead Lunges 1x 50/35lbs
(4-6x right/ 4-6x left arm)
27.07.19
Complex:
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
9x DB-Deadlift
6x alt. DB-Lunges (*Adv.: 1-hand OH)
3 x DB Clean + Jerk
RX @ 2x50/35lbs (24/16kg)
[15']
Teams of 2: on/rope skipping
Amrap 20', Ladder:
one is rope jumping, while the other completes the reps.
(*Adv.: rope jumping Error= 1x syncronised Burpee)
4x HRPU +1 (*Adv.: HSPUs)
4x KB-Tater+1
26.07.19
For Quality 14':
5x Clean 70/45kg (sc.: 15x SDHP)
8x DB/(KB)-Strict-Press 2x45/25lbs (*HSPUs)
(short Break)
WOD A:
AMRAP 7', ladder +3:
3x alt. DB-Snatches 50/35lbs
3x V-ups (+3)
BREAK 3'
WOD B (18.5 = 12.5 = 11.6):
AMRAP 7', ladder +3:
3x thrusters 45/30kg (+3)
3x chest-to-bar pull-ups (+3)
(sc.: Pull-ups, jumping chin-over-bar pull-ups)
25.07.19
OTM 12':
1) 5-8x Chin-ups (sc.: with bands / *Adv.: weighted with KBs)
2) 10x Box-Jumps 60/50cm
3) 15x SDHPs 32/24kg
WoD: Teams of 2 (on/off)
500m Partnerrun
100x Push-ups
500m Partnerrun
100x Squats
500m Partnerrun
100x Burpees
[Cap 20']
24.07.19
Strength, S2O:
(3' warm up + find starting weight)
Every 2' for 4 Rounds:
#1 2': 15x 30/20kg
#2 2': 10x 40/25kg
#3 2': 7x 50/30kg
#4 2': 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
Sit-ups
Push-Ups
[Cap 10']
- Sally
23.07.19
OTM 15', 45''on/15''off:
1) Inverted Burpees (Sc.: Highplank + Shift weight in
Shoulders forwards)
2) Box Jumps 60/50cm
3) Russian Twists 20/14lbs
WOD: Tempo Squats:
Every 2' for 5 Rounds:
5x F-Squat @51x5 70/45kg
[15']
22.07.19
Kipping PUs/MUs
1. Superman/Hollow
2. K2E (+Hipdrive, dont pull with arms)
3. Fastest Sit-up (Toes down)
(Strength: Strict PU, für MU: Strict C2B-Pull-ups/Dips)
or
Work on your weakness: DU's / Clean / HSPUs ...
(10')
WoD: AMRAP, 40''on 20''off, 5 Rounds:
1) Pull-ups (*Muscle-ups)
2) Burpees
3) Wallballs 20/14lbs
(score all reps: MU's*2)
20.07.19
Strength, Complex:
(5' warm-up + find starting weight)
Every 1,5' for 6 Rounds:
3x Squatclean
2x Push-Press
1x Thruster
RX@ 60/40kg
Wod: 3 RFT:
500m Run
10x DB-Floorpress 2x55/35lbs
20x DB-Deadlift 2x55/35lbs
30x Sit-ups
[CAP 15']
19.09.19
for Quality 12':
5x slow Legraises on Bar (sc.: on Floor)
5x 3 way Sit-ups
30x Russian Twists 20/14lbs
1' Break
WoD:
Tabata: 8x20''on/10''off
#1) Push-Press 40/30kg
#2) Overhead Alternating Reverse Lunges w/ Kettlebell
24/16kg (switch arms each set)
#3) Burpees
18.09.19
Every 2' for 2 Rounds, For Quality:
1) 90'' Landmine Reverse Lunge + OH-Press 30/20kg
2) 90'' Row (DU's/SU's)
3) 90'' Pull-ups / Chin-ups
4) 90'' Sit-ups
[16']
WoD:
(warm-up + find weight)
Every 2' for 7 Rounds:
Hang Squat Clean
5-5-3-3-3-1-1 (or stay at 3-5 reps)
(5reps ~ 75%, 3reps ~ 85%, 1rep = 95%+)
17.07.19
OTM 15':
1) 40'' Pistols (Sc.: practice Pistols, Jumping Squats)
2) 4x Shuffle Sprint
3) 10x 1-Leg Romanian Deadlift 24/16kg (5/5)
WoD, AMRAP 18':
20x alt. Pistols (sc.: Jumping Squats / Squats)
30x KB-Swings 24/16kg
40x DU's (120x SU's)
16.07.19
A) Strength/Skill:
(4'warm-up + find weight)
Every 2' for 6 Rounds:
5x OHS/F-Squats 50/35kg @ 2'' Bottomhold
B) WoD: OTM 16':
1) 3x Manmakers 2x50/35lbs
2) 45'' Plank
3) 12-15x DB-Deadlifts 2x50/35lbs
4) 12-15x T2B
15.07.19
A): OTM 15':
1) 8x Romanian Deadlift 80/50kg
2) 15-20x Sit-ups
3) 10x alt. Legraises in Plankposition
B) WoD:
10 Rounds:
5x Pull-ups (*C2B)
10x Wallballs 20/14lbs
then: 100x DU's (300x SU's)
remaining time: Burpees
(Cap 15')
13.07.19
for Quality 15':
10x F-Squats 2x50/35lbs
10x Strict Pull-ups
10x Floorpress 2x50/35lbs
10x HSPUs (Sc.: on Box, HRPUs)
1' Break
WoD:
21-18-15-12-9-6-3 reps, for time
SDHPs 32/24kg
HRPU's
DU's
[CAP 15']
12.07.19
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: 20-45x DUs / 90x Sus
11.07.19
Strength:
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
5-8x S2O
[15']
WoD, Teams of 2:
Partners alternate reps.
40x Box Jumps 60/50cm
40x Burpees over Bar
500m Medball Partner Run 20/14lbs
40x Strict Pull-ups
40x Thrusters 50/35kg
500m Medball Partner Run 20/14lbs
[CAP 20']
10.07.19
1 Round: 4' @ each station
#1) 500m Run + ME Push-ups
#2) 500m Run + ME Plank
#3) 500m Run + ME T2B
(30'' Break beetween stations)
[13,5']
AMRAP 16':
10x Pull-ups
20x Lunges
30x Sit-ups
40x Squats
50x DU's (150x SU's)
Finisher:
easy 500m Run
09.07.19
For Quality 14':
4x turkish get-ups 24/16kg (2/2)
8x slow Leg Raises
16x KB-Swings 24/16kg (*alt. 1-arm)
~1' Break
WOD:
(5' warm-up + find starting weight)
B) OTM 10'
1) 5x Clean 60/40kg
2) 5-8x Pull-ups (*MU's)
08.07.19
Strength:
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
5x Deadlift 120/80kg
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 2x50/35lbs
♠ = Push-Press 2x50/35lbs
♦ = Ring Dips
♣ = Bend over Row 2x50/35lbs
Joker = 50x Partner sit-ups 20/14lbs
(Cap 20')
06.07.19
A) For Quality 12':
15x KB-Swings 24/16kg
15x Sit-ups (*"Strict")
15x Hollow Rocks
1' Plank
B) AMRAP 12':
1x strict pull-up, 2x push-ups, 3x squats
2x strict pull-ups, 4x push-ups, 6x squats
3x strict pull-ups, 6x push-ups, 9x squats
4x, 8x, 12x
5, 10, 15x
Etc.
05.07.19
OTM 15', RX@ 20/15kg
1) 5-8x Behind the Neck Press (Snatchgrip)
2) 5-8x Overhead-Squats
3) 5-8x Snatch Balance
4) Practice: Tall-Snatch
5) Practice: Hang-Squatsnatch (*Snatch from the Floor)
WoD: OTM 12':
odd) 10-14x alt. DB-Snatches 50/35lbs
(* 4-5x Snatches 50/35kg)
even) 15-20x HollowRocks
04.07.19
Strength:
F-Squat
Start to find your 5 RM F-Squat.
1-2‘ Break beetween heavy sets.
(Time 15‘)
WoD:
Teams of 2:Tabata 16x20'' on/plank
#1 KB-Swings 24/16kg
#2 HRPU’s
#3 T2B
(~1-2' Break between Tabata sets,
score: worst round Mate1+2)
03.07.19
OTM 10':
1) 6-8x Floorpress 55/35lbs + ME Push-ups (Superset)
2) 40'' DU's/SU's
WOD: AMRAP 10'
Ladder +5
5x Wallballs 20/14lbs (+5)
5x Americn KB-Swings 24/16kg (+5)
02.07.19
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) alt. DB-Snatches 50/35lbs
3) Box-Jumps 60/50cm
4) Handstand-Hold
01.07.19
OTM 10':
1: 1x Hang Clean + 2x F-Squats 60/40kg
2: 45'' Dead Hang on Bar (*+1x Pull-up)
WOD (two part workout):
A) 3 RFT:
8x alt. Front Rack Lunges 50/35kg
8x Burpees
8x Front Rack Lunges 50/35kg
8x Burpees
8x Pull-ups (* Bar Muscle-ups)
[Cap 12']
B)
Once the 3 rounds are completed or 12' went by, use the remaining time to find max weight of the following complex:
1x Hang Clean
2x Front Squats
(3 successful unbroken reps).
[Cap 16', for A and B]
29.06.19
HERO WoD "The Don":
For Time
66x Deadlifts 50/35kg
66x Box Jump 60/50cm
66x Kettlebell Swings 24/16kg
66x Knees-to-Elbows
66x Sit-Ups
66x Pull-Ups
66x Thrusters 25/15kg
66x Wall Ball Shots 20/14lbs
66x Burpees
66x Double-Unders
(scaled: 44x Reps or Teams of 2 (on/off))
[Cap 44']
28.06.19
Strength: DL
(5' warm-up+find starting weight)
Every 2,5' for 5 Rounds:
5-5-5-3-3
[17,5']
WoD: Tabata 8x 20''on/10''off
#1) Wallballs 20/14lbs
(short Break)
#2) Jumping Lunges
(short Break)
#3) HSPU's (sc.: on Box, HRPUs)
27.06.19
OTM 15':
1) 8-12x Box-Jumps 60/50cm
2) Good Mornings
3) Strict T2B
WoD: AMRAP 14':
Teams of 2, you go - i go, ladder +1
1x Power Clean 60/40kg (+1)
1x Burpee over Bar (+1)
1x F-Squat 60/40kg (+1)
26.06.19
OTM 12', 45''on/15''off:
1: Jump + Land to Split-Jerk Position
2: Strict Shoulder Press in Split-Jerk Position 20/15kg
3: Split-Jerk 20/15kg
WoD: Strength:
(5' warm-up + find starting weight)
Every 2.5' for 5 Rounds:
5x Jerk (*Splt Jerk) 60/40kg
[12,5']
Finisher:
100x DU's (300xSU's) + 500m Run
25.06.19
Hangclusters 60/40kg
(5' warm up + find weight)
Every 1,5' (5 Rounds):
10-8-6-4-2 reps
[12']
WoD: OTM 18':
1) 8-12x Pike-ups
2) 8-12x Band Pull-aparts green/blue
3) 8-12x Overhead Lunges 1x 50/35lbs
(4-6x right/ 4-6x left arm)
24.06.19
OTM 12', 40''on/20''off:
1) alt. Heel Touches
2) T2B
3) Lying Hip-Raises
4) Thread the Needle 20''/20''
Tabata 10x20''on/10''off
#1) weighted Box Step ups 1x50/35lbs
(short Break)
#2) Burpees
(short Break)
#3) DU's /SU's/3
(score: worst round of each exercise)
22.06.19
Strength, 15':
find 5 RM F-Squats / OHS
warm-up:
10reps ~50% (easy)
8reps ~70% (medium)
5 reps ~80% (hard but possible)
Start to find your 5 RM.
1-2‘ Break beetween heavy sets.
(Time 15‘)
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]
21.06.19
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
19.06.19
OTM 15'
1) 30'' Headstand/Handstandhold
2) 15-20x HollowRocks
3) 15-20x Jumping Squats
WoD:
8 RFT:
5x Burpees
6x T2B
8x alt. DB-Snatches 55/35lbs
[CaP 14']
(choose weight, that you can finish slightly under 10')
18.06.19
OTM 15':
1) Tempo Pull-ups @21x1
2) 15x Wallballs 20/14lbs
3) 15x V-ups
(5' warm-up, find starting weight)
WOD: Strength
B- or F-Squats
3 - 3 - 3 - 3 - 3
--> establish your 3(-5) RM
[15']
17.06.19
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)
08.06.19
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' time + 30'' Break:
always 20x Burpees +
#1 20x HRPU's (*Adv.: 10-20x 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 (Sc.: SU's)
(score: DU's / SU's/3)
07.06.19
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:
1) T2B (sc.: K2E, K2C)
(short Break)
2) KB-Swings 24/16kg
(short Break)
3) Burpees
06.06.19
OTM for 10':
odd: 6-10x KB-Halos 20kg/12kg
even: 16-20x Russian Step ups 60/50cm
WoD:
A: Amrap 9', you go i go:
6x Pull-Ups / Jumping PUs
6x T2B
6x Wallballs 20/14lbs
3' Break
B: Amrap 9', you go i go:
6x Push-Press 40/30kg
6x alt. Front-Rack Lunges 40/30kg
6x V-ups
05.06.19
Complex:
every 2' for 6 rds:
8x KB-Swings 24/16kg
8x Goblet Squats 24/16kg
8x Leg Raises
or
(** Clean Technique 12'
every 2' for 6 Rounds:
2x High Hang Clean 50/35
2x Mid Hang Clean 50/35
2x Low Hang Clean 50/35)
WoD:
EMOM til death for 7':
6x KB-Swings(+2) 24/16kg
Break 2,5'
EMOM til death for 7':
6x Burpees (+2)
04.06.19
For Quality 12':
5-10x Strict Pull-ups
10x High Box Steps 5/5
20x Sit-ups (*Strict / **weighted)
WoD: OTM 18':
1) 20-40x DU's (90x SU's)
2) 30-40x Russian Twists 20/14lbs
3) 40'' Flutter Kicks
03.06.19
OTM 15':
1) 15x Wallballs 20/14lbs
2) 15x T2B
3) 15x Strict Sit-ups (*weighted)
WoD:
AMRAP 15', Teams of 2, RX@ 24/16kg (1xKB)
(on/off and syncronised)
16x sycronised alt. Lunges
120x KB-Swings (on/off)
80x HRPUs (on/off)
16x sycronised alt. Lunges
90x KB-Squats (on/off)
60x HRPUs (on/off)
16x sycronised alt. Lunges
60x KB-Cleans (on/off)
40x HRPUs (on/off)
16x sycronised alt. Lunges
30x KB-Thrusters (on/off)
20x HRPUs (on/off)
01.06.19
For Quality 15':
PART A) 7,5'
Pull-up-Progression
1. Hollow/Rock on Bar
2. + Knees up
3. + Kick (open Hips)
(*Advanced: MU-Progression)
PART B) 7,5'
20x Sit-ups
20x KB-Swings 24/16kg
20x Wallballs
(short Break 30-60'')
WOD:
“Air Force” RX@40/30kg
EMOM: 4x Burpees
20x Thrusters
20x Barbell-SDHPs
20x Push Jerks
20x OH Squats
20x Front Squats
[Cap 16']
31.05.19
WOD: Tempo Squats: (15')
(5' warm-up + find starting weight)
5 Rounds:
5x F-Squat @51x5 70/45kg
1' Break
WoD, for time:
33-22-11 reps
Sit-ups
KB-Swings 24/16kg
DUs (SUs*3)
500m Run
Finisher: Plank til timecap
[Cap 15']
29.05.19
OTM 12'
1) 45'' 1-arm KB- Clean + Jerk 24/16kg (*Buttom Up)
2) Unbroken Floorpress 2x55/35lbs
(aim for 6-12 reps)
WoD: Tabata 8x 20''on/10''off
#1) Wallballs 20/14lbs
(short Break)
#2) Hollow
(short Break)
#3) T2B
(short Break)
#4) Superman
28.05.19
for Quality 12':
5x inverted Burpees (sc.: Burpees)
10x DB-F-Squats 2x 50/35lbs
10x Band Pull-aparts green/blue
short Break (30''-60'')
WoD: OTM 18', 40''on/20''off:
1) HSPU's (Sc.: Box, HRPUs)
2) Box-Jumps 60/50cm
3) Ring Leg Extensions
