For time, in teams of 2:
DJT
21 Handstand Push-Ups
12 Deadlifts, 60/40 kg
15 Dips
9 Hang Power Clean, 60/40 kg
9 Push-Ups
6 Push Jerks, 60/40 kg
21 Push-Ups
12 Deadlifts, 60/40 kg
15 HSPU
9 Hang Power Clean, 60/40 kg
9 Ring Dips
6 Push Jerks, 60/40 kg
21 Ring Dips
12 Deadlifts, 60/40 kg
15 Push-Ups
9 HPC, 60/40 kg
9 HSPU
6 Push Jerk, 60/40 kg
FITNESS
A:
5 x 3 Power Clean (add 2,5kg to last workout)
B:
21-15-9-15-21
Wall Ball Shots, 9/7 kg
Mountain Climbers
Atomic Sit-ups
PERFORMANCE
A:
Find your 3RM Power Clean (touch and go)
B:
21-15-9-15-21
Wall Ball Shots, 9/7 kg
Mountain Climbers
Atomic Sit-ups
WEIGHTLIFTING:
Snatch pull + Mid hang power snatch (%Sn)
1x5x30%, 2x3x40%, 3x2x50%
Clean + Split jerk (%CJ)
1x3x50%, 1x3x55%, 1x3x60%
Clean + 2x Split jerk
1x2x60%, 1x2x65%, 1x2x70%
Clean + 3x Split jerk
1x1x70%, 1x1x75%, 1x1x75%
Snatch high pull (%Sn)
1x5x80%, 2x3x100%, 3x2x110%
3 Rounds for quality
20x Superman rock
20x Windshield wiper
FITNESS
A:
4 rounds:
30s Handstand hold
45s rest
6-8 Double unders
45s rest
B:
Every 4 min for 24min
Run 400m
PARTNERWORKOUT:
Im 2er Team
400 Meter Run
10 Strict Pull Ups
20 Kettlebell Snatches 24/16 10li/10re
30 Ground to overhead 45/30
40 Box Jumps
50 Sumo Deadlift Highpull 45/30
40 Burpee over the Box Jumps
30 Front Squats 45/30
20 Swings 24/16
10 Toes to bar
400 Meter Run
Laufen findet gemeinsam statt. Beim ersten Lauf dürfen erst Pull Ups gemacht werden, wenn beide da sind. Beim Abschlusslauf müssen beide im Ziel sein, dürfen aber unterschiedlich starten.
FITNESS
A:
Skill: Split Jerk
B:
30 Back Squats, 45/30 kg
30 Push Jerks, 45/30 kg
20 Front Squats, 45/30 kg
20 Push Press, 45/30 kg
10 Overhead Squat, 45/30 kg
10 Shoulder Press, 45/30 kg
PERFORMANCE
A:
5 rounds
2 Split Jerks
60s rest
5 Romanian Deadlift (one arm/ one leg)
60s rest
B:
30 Back Squats, 60/45 kg
30 Push Jerks, 60/45 kg
20 Front Squats, 60/45 kg
20 Push Press, 60/45 kg
10 Overhead Squat, 60/45 kg
10 Shoulder Press, 60/45 kg
FITNESS
A:
3 Rounds
Max reps Ring rows
60 s Rest
B:
3 RFT:
15 Ring push-ups
20 Jumping lunges
15 Pull-ups
20 Mountain climbers
C:
100 Sit-ups
PERFORMANCE
A:
10 min EMOM
Clean + hang clean + jerk
B:
3 RFT:
15 HSPU
20 Jumping lunges
15 CTB Pull-ups
20 Mountain climbers
C:
100 Sit-ups
FITNESS
A:
3 x 5 Front squat (add 2,5kg to last workout)
B:
30-20-10
Kettlebell swings, 16/12 kg
Goblet squats, 16/12 kg
5 min Rest
3 RFT:
6 Thruster, 35/20 kg
10 Box jumps, 60/50 cm
PERFORMANCE
A:
5 Rounds
2 Pause front squat (3 s count at the bottom)
60 s Rest
5 Weighted push-ups
B:
30-20-10
Kettlebell swings, 24/16 kg
Goblet squats, 24/16 kg
5 min Rest
3 RFT:
6 Squat clean thruster, 45/30 kg
10 Box jumps, 60/50 cm
FITNESS
A:
3 x 5 Push press (add 2,5kg to last workout)
B:
4 Rounds:
1 min max reps: Med ball sit-up, 9/7 kg
1 min max reps: KB Shoulder to overhead, 2×16/12 kg
1 min max reps: Ring rows
1 min max reps: Push-ups
1 min Rest
FITNESS
A:
Skill: Power snatch
B:
12-9-6-3
Power snatch, 35/20 kg
Lunges front rack, 35/20 kg (l+r = 1 rep)
Burpee box jumps
PERFORMANCE
A:
5 Rounds
3 Bench press, 80-90%
60 s Rest
5 Bulgarian split squats, each side
60 s Rest
B:
12-9-6-3
Power snatch, 45/30 kg
Lunges front rack, 45/30 kg (l+r = 1 rep)
Burpee box jumps
PARTNERWORKOUT
2 RFT, in teams of 2:
Power clean, accumulate 2000/1500 kg
50 Toes to bar
Front squat, accumulate 2000/1500 kg
50 Ring dips
Shoulder to overhead, accumulate 2000/1500 kg
50 Pull-ups
FITNESS
A:
3 Rounds:
8 Toes to bar
60 s Rest
8 Pistols
60 s Rest
B:
3 RFT, 15-12-9
Thruster, 35/20 kg
Burpees
PERFORMANCE
A:
10 min EMOM
3 Snatches
B:
15-12-9
Thruster, 45/30 kg
Burpees
FITNESS
A:
3 x 5 Ring dips (weighted)
B:
21-18-15-12-9-6-3
Kettlebell swings, russian style, 24/16 kg
5 Burpees + 60 Single unders between rounds
PERFORMANCE
A:
5 Rounds
3 Rack pull, midshin to lockout
60 s Rest
5 Weighted dips
60 s Rest
B:
21-18-15-12-9-6-3
Kettlebell swings, russian style, 32/24 kg
5 Burpees + 30 Double unders between rounds
FITNESS
A:
3 x 5 Back squat (add 2,5 kg to last workout)
B:
Alternating tabata (24 x 20 s on/10 s off)
Jumping lunges
Push-ups
Sit-ups
C:
3×5 Partner glute-ham raise
PERFORMANCE
A:
5 Rounds
3 Shoulder presses, 80-90%
60 s Rest
5 Weighted pull-ups
60 s Rest
B:
“Back squat medley”
10x 30%
10x 40%
10x 50%
10x 60%
Max reps 60%
C:
3×5 Partner glute ham raise
