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Complex:Every 1,5′ for 6 Rounds [9′](5′ warm-up + find starting weight, complex should be unbroken)2x Thruster 60/40kg2x F-Squat 60/40kg2x Push-Press 60/40kg–> go heavy WoD: For Time, 21-18-15-12-9-6-3 repsSit-upsPush-upsDB-Snatches 50/35lbs[Cap 15′]

Pyramide Strength:(5′ warm-up + find starting weight)Every 2,5′ for 5 Rounds:1: 15x Thrusters 40/30kg2: 10x Thrusters 50/35kg3: 5x Thrusters 60kg/ 40kg4: 10x Thrusters 50/35kg5: 15x Thrusters 40/30kgall sets should be unbroken.[12.5′] WoD:5×20“on/10“off Tabata (score= alle reps pro Übung, nur 5 Intervalle)1) Strict Pull-ups(short Break)2) alt. Lunges(short Brek)3) HRPU’s(short Break)4) KB-Swings 24/16kg

Skill: Clean, @60% 1RM:For Quality 6′1x Power Clean with pause (lift it a bit from the bottom, don’t fall forward, glutes engaged, weight on heels)1x Front Squat with pause (@bottom)1x Squat Clean with pause30-60“ Breakfollowed by for Quality 6′sets of 3-5x Squat Clean 60/40kg (80% 1RM)30-60“ Break WoD:A) AMRAP 3′:5x DB Clean + Jerk 2×50/35lbs75x…

warm-upMobility/Stretch Sally: Sit Up Strength:OTM 10:1) 6-10x Deficit Pike Strict HSPU @3“ down(feet on chair, bench, box | sc.:HRPU’s / on knees)2) 6-10x Bulgarien Split Squat(4-5 on each side | *Adv.: weighted Books/Bottles) WoD: “Giancarlo”A) AMRAP in 9 minutes10x Thrusters (Backpack, 2×1.5 L water bottles)10x Ground-to-Overheads (Backpack, 2×1.5 L water bottles)B) Directly into:100x alt. Lunges100x…

warm-upMobility/Stretch 3 Rounds:4x Cobra to Downward Dog8x T-Push-ups Strength, for Quality:4 Rounds:16-24x 1-Leg Bulgarien Split Squats (8-12x R / 8-12x L)8- 12x Chair Dips (Adv.: weights on your thighs) 8- 12x Push-ups (Adv.: Decline Push-ups, Sc.: Incline Push-ups)30-60“ Break WoD: OTM 18′, 40“on/20“off:(get some weights, for instance Bottles. it would be possible without weight too,…

warm-upMobility/Stretch Sally: High + Low Plank (*Adv.: Push-ups) Tabata: 8×20“on/10“off:1) Rope Jumping or invisible Rope jumping(short Break)2) Snatches /w heavy Bottle(short Break)3) weighted Reverse Flies /w light Bottles/Books WoD: Til Death:30x Squats20x Burpees10x Sit-ups Round 1: Start @ 0′R2: Start @ 3:30′R3: Start @ 6:30′R4: Start @ 9:00“R5: Start @ 11:00′R6: Start @ 12:30′

Raed Box Online Live WoD / 18:25h(wöchentlich jeden Montag und Donnerstag) Du brauchst entweder diese App:–> Zoom-Client für Meetingsoder einfach diesen Link:–> Link zum Meeting Meeting-ID: 931 521 2075Passwort: raedbox Heute brauchen wir nur einen Sessel🪑 oder ähnliches für Step-ups, es geht aber auch nur mit dem eigenen Körpergewicht. 😎

warm-upMobility/Stretch 3 Rounds:30“ Superman30“ Hollow30“ alt. Lunges continious movement (perform each exercise til fatigue, then switch to the next)4 Rounds:V-upsBulgarien Split Squat leftBulgarien Split Squat rightFlutter Kicks1-2′ Break WoD: For time:100x Jumping Jacks50x Sit-ups25x Push-ups80x Jumping Jacks40x Sit-ups20x Push-ups60x Jumping Jacks30x Sit-ups15x Push-ups40x Jumping Jacks20x Sit-ups10x Push-ups20x Jumping Jacks10x Sit-ups5x Push-ups[Cap 20′]

warm-upMobility/Stretch 3 Rounds:20’’: Push-ups30’’: Lunges40’’: Sit-ups Towel HomeWoD:OTM, 5 Rounds (15′):1) 8-12x slow Overhead Towel Squat @3“ down2) 8-12x alt. Towel Arm Extensions in Push-up Position(Sc.: on knees or normal Push-ups)3) 8-12x Towel Pike ups (sc.: bend your knees) WoD:Every 90“ til death:10x Ground to Overhead /w heavy Backpack/Dumbbell/Kettlebell…1x Burpee (+1)

warm-upMobility/Stretch 3 Rounds:30“ Sideplank right30“ Sideplank left30“ Superman30“ Break 4 Rounds:10x High+Low PlankMax effort Flutter Kicks20x Bycycle Crunches1-2′ Break WoD: 7 Rounds für time:7x Strict Pull-ups (Australien/ Towel Rows / Floorpull / Bend over Row)7x Push-ups7x Sit-ups7x Thrusters /w Backback7x Squats7x V-ups7x Jumping Lunges[Cap 20′]