Uncategorized

AMRAP 20′:Teams of 2 (on/off),30x Floorpress 50/35lbs (KB: 20/16kg)30x Goblet Squats 32/24kg30x SDHPs 32/24kg Penalty:Every Break (no penalty when you switch to the next exercise)1x syncronised Sit-ups (ladder +1)

continious Movement for 13′:– Thrusters 40/30kg– T2B– KB-Swings 32/24kg~90“ Break WoD:Inverse Tabata 8×10“on/20“off1) Strict press 50/35kg2) Front Squat 80/55kg3) Deadlift 120kg/80kg.Take ~ 85% from your 1 RM and try to maintain 1(-3) Rep.Rest 3 minutes between exercises.

Strength 15′::find your 3RM F-Squatwork yourself up to a 3 RM:1x 10 reps ~ 50%1×8 reps ~ 70%1×5 reps ~ 85%–> find 3RM WoD: Amrap 13′ Cheer! (+ 3 Burpees if unmasked)20x Jumping Jacks5x Body Saw Planks + Train noise15x Squats5x Body Saw Planks + Train noise10x Push-ups

OTM 12′, 40“on/20“off1) Hollow2) Strict Pull-ups3) Good Morgnings 35/25kg @5151 Tabata: 8x 20“on/10“off1) Box-Jumps 60/50cm(short Break)2) KB-Swings 24/16kg(short Break)3)Wallballs 20/14lbs(short Break)3) DU’s / SU’s/3(short Break)

Strength 15′:Advanced:Misfit Athletic Complex:1x Power Clean1x Push-Jerk1x Front-Squat1x Hangsquat Clean1x Split Jerk(Beginner, Practice:Clean + Jerk) WOD: OTM 18′:1: 25-45x DU’s/90xSU’s2: 8-12x HRPUs (*weighted)3: 8-12x Box-Jumps-Overs 60/50cm

for Quality 15′:15x SDHPs 32/24kg (Adv.: 5x Clean 70/45kg)20x HollowRocks1′ Plank1′ Break / Change weights WoD: EMOM to death 15′:1x Burpee +11xSquat +11x SU +1

Skill 10′:Handstand / Headstand WoD:(5′ warm-up + find weight)A: Amrap 9′, you go i go:6x Pull-Ups / Jumping PUs6x T2B6x Wallballs 20/14lbs3′ BreakB: Amrap 9′, you go i go:6x Push-Press 40/30kg6x alt. Front-Rack Lunges 40/30kg6x V-ups

For Quality 10′:Complex RX @ 60/40kg1x Deadlift1x Clean (from Floor)1x Hang Clean1x Jerk WoD: „Open 19.4“:For Time3 Rounds of:10x Snatches 43/30kg (20x DB-Snatches 50/35lbs)(sc.: 30/20kg)12x Burpees over Bar3 minutes RestThen, 3 Rounds of:10x Bar Muscle-Ups (sc.: C2B / Pull-ups)12x Burpees over BarTime cap: 12 minutes „Open 21.4“Move immediately after 19.4 to complete the following complex…

For Quality:4 Rounds, 60“on 20“off:1) T2B / K2E / K2C2) DU’s / SU’s3) HSPU’s / HRPU’s WoD: OTM 15′:1) 5x Strict Pull-ups2) 10x alt. DB-Snatches 50/35lbs3) 15x KB-Swings 24/16kg

strength/skill:(5′ warm-up + find starting weight)Every 2′ for 5 Rounds:4x Deadlift 110/75kg8x KB-Push-Press 24/16kg (4/4) EMOM 5′:10x Sit-ups30x DU’s / 60x SU’s WOD: For time:(3′ warm-up + find starting weight)30-20-10 repsThrusters 42,5/30kgKB-Swings 32/24kg[Cap 10′]