Uncategorized

Pyramid Complex:F-Squat (3′ to warm-up)Every 2,5′ for 5 Sets: #1: 15x reps easy (1) 50/35kg#2: 10x reps medium (2) 70/45kg#3: 5x reps MAX 90/60kg#4: 10x reps (2) 70/45kg#5: 15x reps (1) 50/35kg WOD: Tabata: 8×20“on/10“off:1) Floorpress 2×50/35lbs(short Break)2) SDHPs 32/24kg(short Break)3) V-ups

OTM 12′:odd: 5x Hang Power Clean 60/40kg / 15x SDHPs 32/24kgeven: 5-10x Strict Pull-ups WoD: AMRAP, 5 rds, 40“on/20“off:1: Sit-ups2: Wallballs 20/14lbs3: Renegade Rows 50/35lbs

Strength/Skill:(5′ warm-up + find starting weight)Every 90′ for 5 Rounds:8x S2O 40/30kg(Push-Press / Push-Jerk or Split Jerk) WoD: 3 RFT:20x T2B40x Wallballs 20/14lbs60x Walking Lunges500m Run[Cap 25′]

For Quality 12′:sets of 3-5x Overhead-Squats 50/35kg(sc.: F-Squats)1-2′ Break beetween heavy sets WoD: Teams of 2, each Teammate stays on one of the two exercises – you can switch anytime.A) AMRAP 4′Wallballs 20/14lbs – Burpees90“ BreakB) AMRAP 4′alt. Snatches 50/35lbs – Goblet Squats 32/24kg90“ BreakC) AMRAP 4′Lunges 20/14lbs – KB-Swings 32/24kg(score: all reps of both…

Every 1,5′ for 6 Rounds:5x OHS 50/35kg(* 20-40x DU’s / 60x SU’s) WoD: „Tabata Something Else“8×20“on/10“off8x Pull-ups8x Push-ups8x Sit-ups8x SquatsThere is no rest between exercises.

Strength/Skil: Complex:Every 90“ for 6 Rounds:RX @ 50/35kg1x Power Clean (from Floor)2x Hang Power Clean3x Thruster WoD: OTM 16′:1) 5-10x Commando Pull-ups (Sc.: Pusll-ups)2) ME Plank (*weighted)3) 10-15x Navy Seals (sc.: Push-ups)4) 4x Ladder Drill (Twists Hops or Straddle Hops)

OTM 20′, 40“on/20“off1) Handstand practice(HSPU’S / HS-Hold /DB-Strict Press)2) Wallballs 20/14lbs3) DU’s/SU’s4) Squats / Pistols WoD: AMRAP 8′:12x KB-Swings 24/16kg8x V-ups8x 1-hand KB-Thrusters 24/16kg (4/4)

Skill 10′: Jerk/Split Jerk:sets of 3-5 repsorTall Jerks 20/15kg1st rep @Forehead2nd rep @Nose3rd rep @ Chin WoD: OTM 30′:1) 50x DU’s / 100x SU’S2) 1 Rounds of CindyCindy = 5x Pull-ups + 10x Push-ups + 15x Squats

For Quality 10′:10-15x T2B10-15x Push-ups (*weighted)10x alt. DB-Snatches 50/35kg30-60“ Break WoD: Tabata:1) F-Squats 60/40kg(short Break)2) DU’S/SU’s(short Break)3) weighted Plank 15/10kg(short Break)4) Burpees

For Quality 8′:3x Snatch 30/20kg(3x alt. DB-Snatches 35/25lbs r+1=1rep)3x Clean + Jerk 30/20kg3x Cluster 30/20kg WoD: Teams of 2 (on/off):Each set as fast as possible:WOD: E5MOM:#1) 40x Snatches 50/35kg(sc.: 40 x alt. DB-Snatches 50/35lbs r+l=1rep)#2) 1000m Row#3) 40x Clean + Jerk 50/35kg#4) 1000m Run#5) 40x Clusters 50/35kg#6) 40x Burpees over Bar