EMOM 30
Min1 :
5 PCL+10 BSQ (155/105)
Min 2:
5 DB Burpee Box step overs(55/35)
Min 3
20 DUs + 10 pull- ups
Autor: CFMZ Kids
Mittwoch, 28. Oktober 2020
Oly Lifting: Snatch
WOD
3 RFT
25 cal Bike
20 alt DB Snatches (22.5/15)
50 Double Unders
20 alt V-Ups
Donnerstag, 22. Oktober 2020
Every 10 minutes, for 40 minutes (4 sets) for times of:
600 Meter Row
30 Front-Racked Kettlebell Alternating Reverse Lunges (2x 24/16 kg)
30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm)
30/20 Calories of Assault Bike
Mittwoch, 21. Oktober 2020
Strength (ca 20‘)
Power Clean
5-5-3-3-3-1-1
WOD
15‘ AMRAP
30/21 cal Assault Bike
30 KB-Swings (24/16)
30 Box Jumps
30 Deadlifts (60/40)
Samstag, 17. Oktober 2020
WOD
Teams of 2, for time
108 cal Row
98 DUs
88 Pullups
78 Situps
68 Pushups
58 Wallballs
48 Burpees
38 Deadlifts (100/70)
28 Power Cleans (70/50)
18 Overhead Squats (60/40)
8 Rope Climbs
Donnerstag, 15. Oktober 2020
0:00-10:00
27-21-15-9
KB swings (70/53)
T2B
10:00-15:00
„Randy“
75 Power Snatches (75/55)
15:00-30:00
Max Distance row (meters)
Mittwoch, 14. Oktober 2020
Strength
Front Squats
WOD
2‘ AMRAP / 1‘ Rest
15/12 cal Row
9 Deadlifts
AMRAP Burpees over bar
Samstag, 10. Oktober 2020
Teams of 2, for Time
2t Overhead Lunges
Then 10 rds of
10 KB-Swings (24/16)
10 Goblet Squats (24/16)
10 V-Ups
Then 2t Front Rack Lunges
Donnerstag, 08. Oktober 2020
Kraft :
5×5
Floor press BB
Weighted pull-ups
WOD
6 MIN AMRAP
2,4,6,8….
Kb swings (24/16)
Box jumps
2 min Rest
6 MIN AMRAP
2,4,6,8….
DB Snatch
Sit-ups
2 min Rest
6 MIN AMRAP
2,4,6,8….
Burpees
OH Plate Lunge
Mittwoch, 07. Oktober 2020
Oly Lifting: Snatch
WOD
12‘ AMRAP
60 Double Under
12 DB-Thruster (2×22,5/15 kg)
