Workout

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

20.08.19
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