Dienstag, 18. Januar 2022

Skill – Muscle Up
2x 5-10 False Grip Ring Rows 2x 5-10 FG RR Transitions
2x 5-10 FG RR Trans. + Dip L-sit FG Pullups
Muscle-up routine (try it!)

For Time
20 Power Cleans (70/47.5 kg)
20 Burpee Box Jump Overs
20 Power Cleans (70/47.5 kg)

Donnerstag, 13. Januar 2022

Kraftzirkel
7×3
Benchpress
Turkish Get Up
Weighted Pullup

WOD
For Time
50 Thruster (52.5/35 kg)
every break run 200 m or row 250 m

Mittwoch, 12. Januar 2022

Weightlifting:
1) 12 minutes to establish a Max 3 Position Clean + 1 Jerk (Floor, Hang, Hip, Jerk)
2) 3X1 3-Position Clean+1 Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

WOD
5 RFT
30 Double-Unders
10 Shoulder to Overhead (42.5/30 kg)

Dienstag, 11. Januar 2022

Skill: Muscle Up

WOD
10min AMRAP
Row 200 m
20 Wallballs

Samstag, 08. Januar 2022

Donnerstag, 06. Januar 2022

Kraftzirkel
7×3
Benchpress
Turkish Get Up
Weighted Pullup

WOD
E2MOM for 12 min
row 30 seconds for maximum effort

Score is total distance

Set up Monitor correct to get accurate score!

Mittwoch, 05. Januar 2022

Weightlifting:
1) 12 minutes to establish a Max 3- Position Snatch (Floor, Hang, High- Hang).
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

WOD
12 min AMRAP
Run 400 m or Bike 30/24 cal 5 HSPUs
15 T2B

Dienstag, 04. Januar 2022

Skill: Ring Muscle-Up

WOD

20‘ AMRAP

2 Rope Climbs / Muscle Ups

4 Wallwalks / HSPU

8 KB Swings (32/24)

Vorsicht!

Morgen unbedingt hohe Socken oder einen anderen Schutz für eure Schienbeine mitbringen!

Donnerstag, 30.12.2021

For time:
400m run
3 rounds:
8 deadlift 100/70
8 hspu
Rest 30sec between rounds
400m run
3 rounds:
20 double under
15 wall ball
10 toes to bar
Rest 45sec between rounds
400m run
3 rounds:
12 overhead squat 42/30
6 bar muscle up
Rest 45sec between rounds
Time cap – 30 min.