Am Wochenende findet unsere legendäre Bad Taste-Party statt – da fällt das Training am Samstag und Sonntag aus!
Strength
Find your 1RM
Front Squat
Dumbbell Press
WOD
„Recess“
10′ AMRAP
2 cal Bike
2 KB-Swings (24/16 kg)
4 cal Bike
4 KB-Swings
6 cal Bike
6 KB-Swings
…
increase by 2 each round
Strength
Find your 1 RM
Snatch / Pullup
WOD
„Double Decker“
15′ AMRAP
15 Power Snatches (35/25 kg)
30 Double-Unders
15 Wallballs (9/6 kg)
30 Double-Unders
Strength
Find your 1 RM
Backsquat / Strict Shoulder Press
WOD
„DT“
5 rounds for time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
weight: 70/47.5 kg
Kettlebell-WOD
Strength
3 x 10 Bench Press with moderate weight (ca. 60% of 1 RM)
WOD
Tabata each
Push Press (42.5/30 kg)
Situps
Box Stepups
Bonus
30 Ring Rows (sets and reps your choice)
Partner-WOD
2 rounds for time
100 Double-Unders
100 cal Row
100 Sumo Deadlifts (82.5/57.5 kg)
split up as needed, only one partner working
Strength
3 x 10 Back Squats with moderate weight (ca. 60 % of 1RM)
WOD
Increasing and alternating EMOM for 20 Min
Odd: Deadlift (102.5/70 kg)
Even: strict HSPU
start with 1 rep and increase by 1 every round
Bonus
30 Toes to Bar (sets and reps your choice)
