Uncategorized

A) 7′: For Quality:Turkish get-upsSets of 2x right, 2x left B) OT2M:1 2′: SU’s/DU’s2 2′: Sit-ups3 2′: KB-Swings20“ Break beetween exercises C) OPEN 18.5: AMRAP in 7 minutes, ladder +33x Thrusters 45/30kg (+3)3x Chest-to-Bar Pull-Ups (+3)

OTM 15′:(5′ warm-up + find starting weight)1) 4x Clean + Jerk 60/40kg2) 8-12x Pull-ups3) 8-12x Burpees WOD: Tabata, 6x 30“on/15“off1) Wallballs 20/14lbs2) HRPUS (*HSPUs)3) T2B[18′]

OTM 16′:1: 8-12x Floorpress 2x 50/35lbs2: ME Bottum up KB-Carry (30“ L / 30“ R)3: 6-8x Leg Raises on Bar @3“ down4: 8-12x HRPU’s (*HSPUs) WoD: AMRAP:1: (8x 20“on/10“off:) Wallballs 20/14lbs2: (8x 20“on/10“off:) Sit-ups3: (8x 20“on/10“off:) alt. MB-Lunges 20/14lbs4: (8x 20“on/10“off:) Burpees[16′, score: all reps]

OTM 12′, for Quality 40“on/20“off:1) alt. DB 50/35lbs or Barbell Snatches 40/30kg2) T2B / K2E / K2C3) Band Pull-Aparts green/blue WoD: Teams of 2 / AMRAP 20′ (on/off):30x G2O 20/15kg30x syncronised Sit-ups30x Push-Press 2x 50/35lbs (KB: 2×20/16kg)one 500m Run | other unbroken SU’s-> for each break/error on SU’s: 3x syncronised Penalty Burpees when Partner returns…

A) Strength/Skill:OTM, 3 Rounds [12′]:1′: 15x KB-Swings 24/16kg1′: 5x OH-Squats 40/30kg2′: Kipping/Butterfly Practice or Strict B) WOD: 10-8-6-4-2OH-Lunges 40/30kgRing Dips (sc.: Banded, Box)DU’S (100/80/60/40/20 | SU’s*2)[Cap 12′]

3 Rounds: For Quality:2′ T2B or Lower – Focus on Kipping (Straight Arms!)1′: Squats1′: SU’s /DU’s/Mix1′ Sit-ups A) OTM 10′1) 8-12x Burpees2) 12-14x DB/KB-1 hand OHS 55/35lbs (24/16kg)(go only as deep without hip rotation) B) WoD: OTM 10′:1) ME Handstand-Hold (sc.: Piked HS-Hold, Box, DB-OH-Hold, Plank)2) 15x T2B

A) Every 75 seconds for 3 Rounds (3 sets of each):1 – 6-8x Back Squat@3“ down2 – 6-8x Hanging Med-Ball Hamstring Curls 20/14lbs @2“ down3 – 8-12x Single-Arm Dumbbell Row (Left) @2“ down4 – 8-12x Single-Arm Dumbbell Row (Right) @2“ down B) WOD: AMRAP 12′:4x DB-Hang Power Cleans 2x 50/35lbs (KB 24/16kg, Bar: 50/35kg)8x DB-Front…

For Quality 15′:„continuous movement“HSPUs (sc.: Pike, Box, Plank)Strict Chin-upsFlutter-KicksAmerican KB-Swings 24/16kg~ 1′ Break WoD, Strength:(5′ warm-up + find starting weight)EMOM for 10′4-4-4-2-2-2-1-1-1-1 Squatclean4-reps ~65%2 reps ~ 80%1 reps ~ 90% if succesful you can move up(go heavy, contain good technique, reps unbrokenBeginner: Practice)

A) For Quality 11′(3′ warm-up, find starting weight)3-5x Unbroken Pull-ups (*Muscle-Ups).Unbroken Complex @ 60/40kg2x Power Clean2x Thrusters2x Power Clean2x Thrusters3-5x Unbroken Pull-ups1-2′ Break B) AMRAP 11′:(3′ warm-up, find starting weight)5x Dumbbell Burpee Deadlifts5x Dumbbell Front Racked Squats5x Dumbbell Push Press20m Front Racked Carry 20m Farmers CarryRX@2×50/35lbs

OTM 12′:1: 5-10x Strict Pull-ups2: 8-10x over Box Lunges 60/50cm 2x 35/25lbs3: 8-10x KB-Taters 24/16kg Teams of 2, Amrap 16′ (on/off):10x Wheels of Hell10x Thursters 50/35kg10x Partner Push-ups (syncronsied)