Strength
15-20′ to work up to a heavy single Power Clean
WOD
5 RFT
10 Power Cleans (60/42,5 kg)
10 Burpees
Mittwoch, 29. Juli 2020
Oly Lifting
On the 1:30 for 5 sets
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch
WOD
3 x 5′ AMRAP / 5′ Rest between
400 m Run, then AMRAP
12 Front Squats (50/35 kg)
6 Burpees over Bar
400 m Run, then AMRAP
9 Front Squats (60/45 kg)
6 Burpees over Bar
400 m Run, then AMRAP
6 Front Squats (70/50 kg)
6 Burpees over Bar
Dienstag, 28. Juli 2020
Strength
4 rounds
8 Pullups
8 Strict Presses (50/35 kg)
20 Bicycle Crunches (each side)
90″ Rest
3′ Rest
4 rounds
8 BB Rows (50/40 kg)
8 KB Z-Press (24/16 kg)
20 KB Russian Twists
90″ Rest
WOD
21-15-9
Push Press (50/35)
PushUps
HSPU
Samstag, 25. Juli 2020
Heute fallen beide Classes aus – macht gerne ein kleines Home WOD oder genießt einfach den freien Tag 😉
Freitag, 24. Juli 2020
Hero-WOD
„Tumilson“
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
Donnerstag, 23. Juli 2020
Turkish Get-Ups x 6-8 reps each side
(partition reps as needed)
Then…
For time:2000 Meter Row20 Pull-Ups
40 Push-Ups
80 Double-Unders
40 Push-Ups
20 Pull-Ups
1600 Meter Run
Mittwoch, 22. Juli 2020
Strength
5 x 5
Deadlift
WOD
5 RFT
10 Front Squats (70/50 kg, no rack)
20/15 cal Row
Dienstag, 21. Juli 2020
Strength
4 Runden
8 BoxJumps (high)
8 FrontSquats oder Back Squats
20 V-Ups
90sec Rest
3 min Pause
4 Runden
8 LateralJumps
8 KB Lunges (24/16)
20 Mountain Climbers
90sec Rest
WOD
10 min AMRAP
50 Thruster (50/40)
50 KB Back Rack Lunges (2×24/16)
50 Row Calories
Sonntag, 19. Juli 2020
Training um 10.30 Uhr
10-9-8-7-6-5-4-3-2-1
Assault cal
Burpee Toes 2 bar
Slamballs throw
x3 Abmat situps
x2 Handrelease Pushups
Monster Mash um 13 Uhr
For time
-1600 m run
-100 Pushups, 100 Air Squats, 100 Situps
-1200 m run
-75 Pushups, 75 Air Squats, 75 Situps
-800 m run
-50 Pushups, 50 Air Squats, 50 Situps
-400 m run
-25 Pushups, 25 Air Squats, 25 Situps
Training um 16 Uhr
Samstag, 18. Juli 2020
Teams of 2
6 rds of
15 Power Clean & Jerk (60/40 kg)
45 Double Unders
15 StOH (60/40 kg)
45 Double Unders
3 Min Rest
100 cal Row
100 Pushups
100 T2B
