Donnerstag, 22. September 2022

Strength: Squats

WOD

20′ AMRAP
8 DB Thruster (2 x 22.5/15 kg)
12 V-Ups
14 cal Row

Mittwoch, 21. September 2022

Oly Lifting

E2MOM for 8 sets
1 Snatch Balance + 3 OHS 
mit steigendem Gewicht

WOD

4 rounds of 2′ AMRAP
1 Rope Climb
9/7 cal Assault Bike
max reps OHS (42.5/30 kg) 
Rest 1′ between AMRAPS

Dienstag, 20. September 2022

Strength: Pullups

WOD

For Time
1-2-3-4-5-6-7-8-9-10
Toes 2 Bar
10-9-8-7-6-5-4-3-2-1
Sumo DL (70/50 kg)

Donnerstag, 15. September 2022

Strength: Back Squats & Front Squats

WOD

For Time
21-15-9-9-15-21
Kettlebell Swings (24/16 kg)
42-30-18-18-30-42
Situps

Mittwoch, 14. September 2022

Strength: Core

WOD

20′ AMRAP
Row 2 k
max rounds in the remaining time
15 Power Cleans
12 Box Jump Overs
9 Thruster

weight: 42.5/30 kg (sc: 30/20 kg)

Dienstag, 13. September 2022

Strength: Pullups

WOD

Every 4′ for 5 sets
21 Wallballs (sc: 15)
15/12 cal Assault Bike (sc: 12/10)
9 Deadlifts (100/70) (sc: 80/50)

Donnerstag, 08. September 2022

Strength: Back Squats & Front Squats

WOD

5 RFT (T.C. 20′)
100 m Double KB Farmers Carry
30 Abmat Situps
10 Power Cleans (50/35 kg)

Mittwoch, 07. September 2022

Strength

Bench Press
15′ to find todays 1 RM

WOD

3 RFT
500 m Row
400 m Run
30 DB Thruster (2 x 17.5/10 kg) 
Rest 2′ between rounds

Dienstag, 06. September 2022

Strength:

German Volume Training – Pullups

WOD

12′ AMRAP
9 Burpees to target
35 Double Unders

Donnerstag, 01. September 2022

Strength

Every 1:30 x 6:00….. (4 Sets)

Push Press

1×10 @ 55%

2×8 @60%

1×8 @65%

10 Minutes To Complete:

Strict Press

Build to an 8 Rep Max

3×8 @ 10% Less Than Above

WOD

Buy in

40/30 Cal Assault Bike

Into

3 Rounds

10 Devil Press (50’s/35’s)

10 Cleans (100/70)

Buy-Out:

20/16 Cal Assault Bike