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  • Montag, 26.06.2017

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    FITNESS
    A:
    Every 3 min for 36 min:
    1: 30/20 cal Row
    2: 20 Double Unders + 15/10 Push-ups
    3: 400 m Run
    4: 20 V-ups + 20 Push press, 35/20 kg

    PERFORMANCE
    A:
    Every 3 min for 36 min:
    1: 30/20 cal Row
    2: 40 Double unders + 20/15 Push-ups
    3: 400 m Run
    4: 20 Toes to bar + 20 Push press, 45/30 kg

    OLYMPIC WEIGHTLIFTING
    A:
    6x E2MOM
    6x Snatch deadlift, bodyweight
    B:
    Power snatch
    8-2-8-2-8-2-8-2
    C:
    20x EMOM
    3x Hang power snatch, on plates
    D: optional
    4 RFQ
    10x Romanian deadlift, heavy
    5x Inverted burpee
    10x HR Stagered Push-up

    On 26.06.2017
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  • Sonntag, 25.06.2017

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    FITNESS / PERFORMANCE
    A:
    4 Sets:
    6 Good mornings @ 3011
    45 s Rest
    30 Hip bridges
    45 s Rest
    B:
    12 Sets (60s on / 60s off):
    1: Wall ball shots, 9/7 kg
    2: Box jump overs, 60/50 cm
    3: Single unders
    4: Row (cals)

    OLYMPIC WEIGHTLIFTING
    A:
    Clean and jerk
    20 min for 1RM
    B:
    Jerk balance
    1-1-1-1-1-1-1
    C:
    16x EMOM
    1. 7/7 OH Lunge, 25/15 kg Plate
    2. 25/25 s Single leg plank
    3. 25/25 s Single leg reverse plank
    4. 45 s AMRAP Push-up

    On 25.06.2017
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  • Samstag, 24.06.2017

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    FITNESS
    A:
    EMOM for 12 min:
    2 Hang power cleans + 2 Front squats
    B:
    500m Row
    then:
    3 Rounds:
    20 Air squats
    15 Kettlebell swings, 16/12 kg
    10 Knees to ellbows
    then:
    400m Run

    PERFORMANCE
    A:
    Every 2 min for 18 min:
    2 Clean pulls + 2 Power cleans + 2 Front squats, + 2 Push jerks
    B:
    500m Row
    then:
    3 Rounds:
    20 Air squats
    15 Kettlebell swings, 24/16 kg
    10 Toes to bar
    then:
    400m Run

    On 24.06.2017
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  • Freitag, 23.06.2017

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    FITNESS / PERFORMANCE
    A:
    Every 20s for 10 min:
    1: 1 Strict muscle up
    2: 1 Muscle up
    3: 2 Ring dips (strict)
    4: 2 Pull ups (strict)
    5: 2 Push ups + 2 Body rows

    Start with the movement you are able to execute and once you fail move to the next excercise

    B:
    „Kettlebell Air Force“
    20 Kettlebell thrusters, 24/16 kg
    20 Kettlebell sumo deadlift high pulls, 24/16 kg
    20 Kettlebell push jerks, 24/16 kg
    20 Kettlebell overhead squats, 24/16 kg
    20 Kettlebell goblet squats, 24/16 kg

    (start every min with 4 Burpees)

    OLYMPIC WEIGHTLIFTING
    A:
    Clean and jerk
    20 min for 1RM
    B:
    Jerk balance
    1-1-1-1-1-1-1
    http://preview.tinyurl.com/kje4zx4
    C:
    16x EMOM
    1. 7/7 OH Lunge, 25/15 kg Plate
    2. 25/25 s Single leg plank
    3. 25/25 s Single leg reverse plank
    4. 45 s AMRAP Push-up

    On 23.06.2017
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  • Donnerstag, 22.06.2017

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    FITNESS
    A:
    3 Sets
    8 Back squats
    60s Rest
    2/2 Turkish get up
    60s Rest
    B:
    21-15-9:
    Pull ups
    400m Run

    PERFORMANCE
    A:
    Back squat: 3x8x70%
    B:
    21-15-9:
    Chest to bar pull ups
    400m Run

    OLYMPIC WEIGHTLIFTING
    A:
    Snatch
    20 min for 1RM
    B:
    Hang squat snatch
    4-3-3-2-2-2
    C:
    Overhead squat
    4-4-3-3-2-2
    D: optional
    Snatch pull
    4x4x110%S

    On 22.06.2017
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  • Mittwoch, 21.06.2017

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    FITNESS
    A:
    EMOM for 24 min:
    1: 6 Deadlifts, 70/50 kg + 12 Sit ups
    2: 3 Knees to ellbows + 2 Pull ups (unbroken)
    3: 10 Dumbell thrusters
    B:
    3 Rounds:
    20s/20s Bottoms up 90 degree kettlebell carry
    20s Rest
    40s Ring body saw
    20s Rest

    PERFORMANCE
    A:
    EMOM for 24 min:
    1: 6 Deadlifts, 100/70 kg + 12 Sit ups
    2: 3 Toes to bar + 2 Bar muscle ups (unbroken)
    3: 10 Dumbell thrusters
    B:
    3 Rounds:
    20s/20s Bottoms up 90 degree kettlebell carry
    20s Rest
    40s Ring body saw
    20s Rest

    TEAM WORKOUT
    Team of 3:

    AMRAP 15
    20 cal row
    20 pushups
    20 T2B

    Rest 5 min

    AMRAP 15
    400m repeats

    Partner 1: run
    Partner 2: Plank Hold
    Partner 3: Double KB Front Rack Hold
    Rotate every 400m

    On 21.06.2017
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  • Dienstag, 20.06.2017

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    FITNESS
    A:
    3 Sets
    6-8 Chin ups (partner assisted)
    60s Rest
    6-8 Bar dips / Bench dips
    60s Rest
    B:
    20 min AMRAP
    400m Run
    10 Push ups
    10 Jumping squats
    15 Kettlebell swings, 16/12 kg

    PERFORMANCE
    A:
    3 Sets
    10 Chin ups
    60s Rest
    10 Bar dips
    60s Rest
    B:
    20 min AMRAP
    1 Bear complex. 60/40 kg
    1 Round „Cindy“
    2 Bear complex, 60/40 kg
    2 Rounds „Cindy“

    OLYMPIC WEIGHTLIFTING
    CJ
    Press
    A:
    Power clean
    1-1-1-1-1-1-1
    B:
    Push jerk
    1-1-1-1-1-1-1
    C:
    Clean and jerk
    20 min for 1RM
    D: optional
    Clean pull
    4-4-4-4-4

    On 20.06.2017
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  • Montag, 19.06.2017

    WOD Kommentare (0)

    FITNESS
    A:
    3 Sets
    8/8 Single leg romanian kettlebell deadlift
    60s Rest
    8 Dumbbell shoulder press
    60s Rest
    B:
    12 min AMRAP
    6 Dumbbell snatches (alternating)
    12 Dumbbell overhead lunges
    24 Double unders

    PERFORMANCE
    A:
    Romanian deadlift: 3x8x60%
    B:
    5 Sets:
    5 Burpees over bar
    5 Shoulder to overhead, 60/40 kg
    5/5 Overhead walking lunges, 60/40 kg
    60s Rest

    OLYMPIC WEIGHTLIFTING
    A:
    Power clean
    1-1-1-1-1-1-1
    B:
    Push jerk
    1-1-1-1-1-1-1
    C:
    Clean and jerk
    20 min for 1RM
    D: optional
    Clean pull
    4-4-4-4-4

    On 19.06.2017
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  • Sonntag, 18.06.2017

    WOD Kommentare (0)

    FITNESS
    A:
    8-8-8 Bench press
    B:
    5 Rounds:
    200m Run
    10 Burpees
    10 Dumbbell hang power clean
    10 Wall ball shots, 9/7 kg

    On 18.06.2017
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  • Samstag, 17.06.2017

    WOD Kommentare (0)

    FITNESS
    A:
    10-9-8-….3-2-1
    Ring push ups
    1-2-3-…8-9-10
    Deadlift 80/60 kg
    B:
    3 Rounds:
    4-6 Partner glute ham raises
    60s Rest
    12 Barbell windshield wipers
    60s Rest

    PERFORMANCE
    A:
    3RM Power clean (touch and go)
    B:
    Every 5 min for 25 min:
    400m Run
    15 Push ups
    10 Overhead squats, 50/35 kg

    On 17.06.2017
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