Uncategorized

Strength/Skill:(5′ warm-up, find starting weight)EMOM:1/2/3: 3x Push-Press 60/40kg4/5/6: 5x Push-Jerk 60/40kg WOD: AMRAP 20′:(5′ warm-up, find starting weight)buy in: 20 burpees8x G2O 50/35kg16x MB Over Shoulder 20/14lbs24x Pull-upsFinisher: 20 burpees (Finisher is not in score included – just do it)

CORE:OTM; 5 Rds for 15′; 40“on, 20“off:1: Russian Twists 24/16kg-Kettlebell2: Hanging Leg Raises on Bar3: Hollow WOD: OTM 15′:1: 3x Manmakers 2×45/25lbs2: 12x T2B3: 24x Air Squats (*Adv.: 12x alt. Pistols)

Strength:Every 2,5′ for 5 sets:(5′ warm up + find starting weight)1: 15x Push-Press ~ 60% vom 1RM (40/25kg)2: 12x Push-Press ~ 70% (50/30kg)3: 9x Push-Press ~ 80% (60/35kg)4: 6x Push-Press ~ 85% (65/40kg)5: 3x Push-Press ~ 90& (70/45kg) WoD: AMRAP 16′, Teams of 3:2 Teammates (on/off)50x alt. Box-Step-ups 60/50cm 50lbs(22,5kg)/35lbs50x alt. DB-Snatch 50lbs/35lbs100x Renegade Rows…

3 Rounds: 40“on/20“off1) MB-Hamstring-Curls2) Push ups3) Box jumps 60/50cm4) Flutter Kicks5) Wall-Sit WoD: AMRAP 16′500m Run6x Strict Pull-ups12x Burpees18x SDHP 32/24kg

Complex: Strength/Skill: RX @ 60/40kg(5′ warm-up + find starting weight)Every 2′ for 5 Rounds1x Power Clean (Floor)1x Hang Power Clean1x Thruster1x Push-Press1x F-Squat(Beginner F-Squat or Clean Practice) WoD:OTM 15′: 40“on/20“off:1) Windshield Wipers + Hip Raise2) Hip Thrusters on MB 50/35lbs3) alt. DB-Snatches 50/35lbs (*alt. Split Snatches)

OTM 18′:1) 8-12x Floorpress 2x 50/35lbs2) 30-40x Russian Twists 20/14lbs3) 40“ Sideplank (20“ each side) WOD: 10′ Amrap:10x Push-Presses 40/30kg20x V-ups30x DU / 90x SU

Strength/Skill:(5′ warm-up+ find starting weight)Every 2,5′ for 5 Rounds:#1) 10x Squat Cleans#2) 8x Squat Cleans#3) 6x Squat Cleans#4) 4x Squat Cleans#5) 2x Squat Cleans Starting weight 50/35kg –> go heavy WoD: 5 RFT:5x Devil Presses 2×50/35lbs10x Burpees10x Push-ups10x Tuck-ups[Cap 15′]

Skill 10′:– Handstand – or Snatch – or Work on your weakness WoD: „DECK of CARDS“:for time:Teams of 2 (on/off):(Face Cards = 10 reps, Ace = 11 reps)♥ = Burpees♠ = Jumping Squats (*alt. Pistols) ♦ = G2O 20/15kg (*Clean+Jerk 40/30kg)♣ = T2BJoker = 0 reps, next reps x2(Cap 20′)

OTM 15′:1) 4x Shuffle Run2) 6-12x Chin-ups3) 15-20x Hollow Rocks WoD: AMRAP 14′, you go – i go:15x KB-Swings 24/16kg10x HRPU’s5x Thrusters 50/35kg

Skill 10′:– Double Unders– or Work on your weakness EMOM: 6min(5′ warm-up, find starting weight)3x Split Snatches 40/30kg WOD:A) AMRAP 3′10x Hollow Rocks10x Push-ups30“ BreakB) AMRAP 3′12x Sit-ups7x Burpees30“ BreakC) AMRAP 3′15x Squats10x Jumping Lunges