Strength
5-7 rds x 2-3 reps
Atlas Stone Lift or DL
Kettlebell Z-Press
add weight each round
WOD
„Nancy“
5 Rounds for time of:
400m run
15 Overhead Squats, 42,5/30kg
Mittwoch, 15. Januar 2020
Strength
5 x 5 Overhead Squats
add weight each week
WOD
Every 2 minutes for 30 minutes:
1 Power Clean
Dienstag, 14. Januar 2020
Strength
5-7 rds x 2-3 reps
Barbell Shrugs
Barbell Rollouts
Weighted Pullups
add weight each round
WOD
21-15-9 reps for time of:
Dumbbell Push Press
Calories, bike
15-12-9 reps for time of:
Ring Dips, strict
Calories, bike
12-10-8 reps for time of:
Pull-ups, chest-to-bar
Calories, bike
*Rest 5 minutes between workouts.
Men: 2 x 22,5 DB
Women: 2 x 17,5 DB
Sonntag, 12. Januar 2020
WOD
5rds – 3min ON / 3min OFF
AMRAP
20 KB SW 24/16
15 Push-up
10 Slam Balls
Samstag, 11. Januar 2020
WOD
For time as a 2-person team:
500 Double-unders
150 Push Press, 35/25kg
100 Toes-to-bar
Donnerstag, 09. Januar 2020
Strength
5-7 rds x 2-3 reps
Atlas Stone Lift or DL
Kettlebell Z-Press
add weight each round
WOD
5 Rounds for time of:
35 Double-unders
7 Handstand Push-ups, strict
5 Hang Power Clean & Jerks
*55-65% of 1RM Clean & Jerk
Mittwoch, 08. Januar 2020
Strength
5 x 5 Overhead Squats
add weight each week
WOD
For time:
50 Busters
Men: 2 x 22,5 kg DB, Women: 2 x 15 kg DB
A „Buster“ is a dumbbell burpee + a squat clean thruster.
