02.02.23

Strength:
(5′ warm-up + find starting weight)
Every 2′ for 5 Rounds:
5x Deadlift 120/80kg

WoD: “DECK of CARDS”:
for time:
Teams of 2 (on/off):
(Face Cards = 10 reps, Ace = 11 reps)

Choose Option 1 (Cardio):
♥ = Burpees
♠ = Wallballs 20/14lbs
♦ = Kettlebell-Swings 24/16kg
♣ = V-ups
Joker = 0 reps, next reps x2
[Cap 20′]

or Option 2
“Meathead Deck of Cards” (Strength):
♥ = F-Squats 2×50/35lbs
♠ = Push-Press 2×50/35lbs
♦ = Ring Dips
♣ = Bend over Row 2×50/35lbs
Joker = 30x Partner Sit-ups
[Cap 20′]

01.02.23

A): OTM 15′:
1) ME Farmers Walk 2x 32/24kg
2) 15-20x alt. Legraises in Plankposition
3) 15-20x Sit-ups

B) WoD: AMRAP 15′:
10 Rounds:
5x Pull-ups (*C2B)
10x Wallballs 20/14lbs
then: 100x DU’s (300x SU’s)
remaining time: Burpees

31.01.23

For Quality 14′:
4x turkish get-ups 24/16kg (2/2)
8x slow Leg/Knee Raises on Bar
16x KB-Swings 24/16kg (*alt. 1-arm)
~1′ Break

WOD: OTM 10′:
(5′ warm-up + find starting weight)
1) 5x Clean 60/40kg
2) 5-8x Pull-ups (*MU’s)