Strength
4 rounds
8 Pullups
8 strict Presses (50/30 kg)
15 Side Oblique Crunch (each side)
90″ Rest
3′ Rest
4 rounds
8 KB Pendlay Rows (24/16 kg)
8 KB Z-Press (24/16 kg)
20 KB Russian Twists
90″ Rest
WOD
5 RFT
12 Push Presses (60/40 kg)
20 Box Jumps
Training um 10.30 Uhr:
Training um 16 Uhr:
Strength
Every 90 seconds for 8 rounds
5 Front Squats (75-85 % 1RM)
WOD
Tabata Deadlift (84/61 kg)
Tabata Hang Power Clean (61/43 kg)
Tabata Front Squat (38/30 kg)
Tabata Push Press (30/20 kg)
WOD
Teams of 2
20 RFT
32 Double Unders
8 Power Snatches (40/25 kg)
2 High Box Jumps
Hero-WOD
„Capt. Jennifer Casey“
For Time
Buy-In: 50 Deadlifts (130/80 kg)
Then 5 rounds of
16 Single Arm DB Push Jerks (35/22.5 kg)
16 cal Row
Cash-Out: 2.000 m Run
Strength
5 x 5
Floor Press
weighted Pullups
WOD
2 rds for time
400 m Run
25 Box Jumps
25 Deadlifts
400 m Run
25 Box Jumps
50 Situps
Oly Lifting
WOD
For Time
3 rds of
21 cal Bike
21 Situps
Then
15 Thruster (35/20 kg)
15 Thruster (40/25 kg)
15 Thruster (45/30 kg)
Then 3 rds of
21 cal Bike
21 Situps
Strength
4 rds of
8 high Box Jumps
8 Front Squats
20 V-Ups
90“ Rest
3′ Rest
4 rds of
8 Lateral Jumps
8 KB Lunges
20 Mountain Climbers
90“ Rest
WOD
10′ AMRAP
7 Hang Power Cleans (70/50 kg)
7 Burpees
35 Double Unders
Class um 10.30 Uhr:
Class um 16 Uhr:
WOD
In teams of 2, 40′ AMRAP
1k Row
50 KB-Swings
100 Situps
50 alt. DB Snatches
100 Double Unders
50 Burpee Box Jumps
100 Air Squats
50 Hang Power Cleans
Hero-WOD
„Chief Allee“
For Time
Buy-In: 40 Burpees
then 5 rounds of
403 m Row
24 Power Cleans (60/40 kg)
