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OTM 12′:(5′ to warm-up, find starting weight)1: 5-8x (Dumbbell or Barbell) F-Squats 50/35kg2: 5-8x (Dumbbell or Barbell) Push-Presses 50/35kg WoD: Tabata: 8×20“on/10“off1) T2B (sc.: K2E, K2C)(short Break)2) KB-Swings 24/16kg(short Break)3) Burpees

OTM 12′, 40“on/20“off #1: Good Mornings Barbell 35/25kg #2:Wheels of Hell #3 Ring Dips (Sc.: banded / on Box) WoD: AMRAP 16′:500m Run2 Rounds of:8x Strict Pull-ups8x Strict-Press (40/30kg, 40-50% )16x Push-Ups – Cool Down: Finish Run or Start an easy 500m Run

CORE: OTM; 4 Rds for 12′; 40“on/20“off: #1: Russian Twists 20/12kg-Kettlebell #2: Hanging Leg Raises (sc.: am Boden Legraises) #3: Hollow WoD:Teams of 2, (on/off):AMRAP 16′:30x weighted heavy Sit-ups 50/35lbs(Kurzhantel an der Brust, der Partner hält die Füße)50x alt. DB-Snatches 50/35lbs500m Partner Run(one Partner can start the Run earlier, but the other has to finish…

OTM 12′:1) 5-8x Pull-ups2) 8-12x Floorpress 2×50/35lbs3) 20-45x DU’s / 90x SU’s WoD: „TanjaP29“3 Rounds for Time:29x KeTtlebell Swings 24/16kg29x wAlking Lunges500m ruN29x Jumping Squats29x wAllballs 20/14lbsFinisher: P.lank til Timecap[Cap 25′, score: time without Plank]

Conditioning, Every 1,5′ for 4 Rounds:1) 3x F-Squat 50/35kg3x Push-Press 50/35kg3x Thruster 50/35kg(–> unbroken / heavy Complex)2) 20-25x Sit-ups WoD: OTM 15′:1) 15x Wallballs 20/14lbs2) 5x Pull-ups (*Adv.: weighted)3) 15x KB-Swings 24/16kg

Strength:(5′ practice + find starting weight)Complex, Every 90“ for 5 Rounds:1x Strict Press2x Push-Press3x Push-Jerk[~12′] WoD, 3 RFT:10x Deadlift 100/60kg20x Russian Twists 20/14lbs (r+l = 1 rep)500m run(Cap 16′)

Raed Box closed. OutdoorWorkouts: Adresse: Diamantweg 1, 4225 Luftenberg an der Donau Anmeldelink Termine: MO. 18h (23.8.) / MI 18h (25.8) / FR 14h (27.8.)

WoD: Teams of 3:100x Squat Cleans 50/35kg – 1on/2off100x 1-hand DB-Thrusters 1×50/35lbs (KB:16/12kg) – 2on/1off100x Synchro Sit-ups – 3on80x S2O 40/30kg – 1on/2off80x DB-Snatches 1×50/35lbs – 2on/1off80x Synchro Lunges 3on60x Deadlifts 80/55kg – 1on/2off60x Devil Press 1×50/35lbs – 2on/1off60x Syncro Burpees 3on120x Cal Row 1on/2off (or 2000m Run)[Cap 50′]

“Pyramid Double Helen”For Time:Run 1000m63x KB Swings, 24kg/16kg36x Pull UpsRun 1000m42x KB Swings24x Pull UpsRun 500m21x KB Swings12x Pull Ups[CAP: 30′] OR “Partner Pyramid Double Helen”– Run together / Break up the reps as you like (on/off)

Every 2′ for 5 Rounds:(5′ warm up + find starting weight)8x Squatclean 60/40kg(Beginner: 8-12x Frontsquat) WoD:on/off Teams of 2, for time:200x DU’s / 600x SU’s50x Thrusters 45kg/30kg60x Burpees50x Thrusters 45kg/30kg200x DU’S / 600x SU’s[Cap 16′]