Blog

  • Sonntag, 22.10.2017

    WOD Kommentare (0)

    FITNESS/PERFORMANCE
    A:
    5 Rounds:
    20 Wall ball shots, 9/7 kg
    20 Sumo deadlift high pulls, 35/20 kg
    20 Box jumps, 60/50 cm
    20 Push press, 35/20 kg
    20 cal Row
    1 min Rest

    On 22.10.2017
    By

    Weiterlesen »
  • Samstag, 21.10.2017

    WOD Kommentare (0)

    FITNESS
    A:
    Every 2 min for 12 min:
    1: 8 L-Seated dumbell press
    2: 8 Strict toes to bar / leg raises
    B:
    2 Rounds:
    400m Run
    100m Farmers walk, 2×24/16kg
    100 Single unders
    20 Medball cleans 9/6kg
    2 min Rest
    PERFORMANCE
    A:
    5 Sets:
    5 Deadlift, 70%
    60s Rest
    8 Bar dips (weighted)
    60s Rest
    B:
    For time:
    42 Wall ball shots, 9/7 kg
    21 Burpee box jump overs, 60/50 cm
    30 Wall ball shots, 9/7 kg
    15 Burpee box jump overs, 60/50 cm
    18 Wall ball shots, 9/7 kg
    9 Burpee box jump overs, 60/50 cm

    On 21.10.2017
    By

    Weiterlesen »
  • Freitag, 20.10.2017

    WOD Kommentare (0)

    FITNESS/PERFORMANCE
    A:
    T.U.P.
    15-12-9-6-3:
    Power cleans, 60/45 kg
    Pull ups
    Front squats, 60/45 kg
    Pull ups

    On 20.10.2017
    By

    Weiterlesen »
  • Donnerstag, 19.10.2017

    WOD Kommentare (0)

    FITNESS
    A:
    4 Rounds:
    400m Run
    20 Burpees
    20 Overhead walking lunges, 20/15 kg
    B:
    4 Rounds:
    30s Side plank L
    15s Rest
    30s Side plank R
    15s Rest
    30s Hollow hold
    15s Rest

    PERFORMANCE
    A:
    EMOM for 15 min:
    1 Clean & jerk
    B:
    2 Rounds:
    400m Run
    12 Deadlift
    9 Hang power clean, 60/40 kg
    6 Shoulder to overhead, 60/40 kg
    400m Run
    10 Pull ups
    20 Push ups
    30 Squats

    On 19.10.2017
    By

    Weiterlesen »
  • Mittwoch, 18.10.2017

    WOD Kommentare (0)

    FITNESS
    A:
    Skill development:
    Kipping toes to bar / Knees to ellbows
    B:
    3 Sets (5 min on / 3 min off):
    2 Thruster, 35/20 kg
    2 Knees to ellbows
    2 Dumbbell snatches
    4 Thruster, 35/20 kg
    4 Knees to ellbows
    4 Dumbbell snatches

    PERFORMANCE
    A:
    Skill development:
    Muscle up
    B:
    3 Sets (5 min on / 3 min off):
    2 Thruster, 45/30 kg
    2 Toes to bar
    2 Dumbbell snatches
    4 Thruster, 45/30 kg
    4 Toes to bar
    4 Dumbbell snatches

    On 18.10.2017
    By

    Weiterlesen »
  • Dienstag, 17.10.2017

    WOD Kommentare (0)

    FITNESS
    A:
    4 Rounds:
    10/10 Weighted step ups
    10 Ring rows
    B:
    12 min AMRAP:
    10 Overhead squats, 35/20 kg
    10 Box jump overs, 60/50 cm
    10 Kettlebell swings, 16/12 kg

    PERFORMANCE
    A:
    EMOM for 15 min:
    1 Hang Snatch
    B:
    12 min AMRAP:
    15 Overhead squats, 45/30 kg
    15 Box jump overs, 60/50 cm
    15 Kettlebell swings, 24/16 k

    On 17.10.2017
    By

    Weiterlesen »
  • Montag, 16.10.2017

    WOD Kommentare (0)

    FITNESS
    A:
    Every 2 min for 12 min
    3 Front Squats
    B:
    12 Sets (30s on / 15s off)
    1: Double unders
    2: Push-Ups
    3: Pull-Ups

    PERFORMANCE
    A:
    Every 2 min for 12 min:
    3 Front squats, 80%
    B:
    3 min AMRAP:
    10-20-30..Unbroken Double unders
    1 min Rest
    3 min AMRAP: 3-6-9…Unbroken Push ups
    1 min Rest
    3 min AMRAP: 1-2-3…Unbroken Chest to bar pull ups

    On 16.10.2017
    By

    Weiterlesen »
  • Sonntag, 15.10.2017

    WOD Kommentare (0)

    FITNESS/PERFORMANCE
    A:
    Repeat missed strength test from „Testing week“

    B:
    „Tabata This!“
    Tabata: Row
    1 min Rest
    Tabata: Squat
    1 min Rest
    Tabata: Pull-up
    1 min Rest
    Tabata: Push-up
    1 min Rest
    Tabata: Sit-up

     

    On 15.10.2017
    By

    Weiterlesen »
  • Freitag, 13.10.2017

    WOD Kommentare (0)

    FITNESS/PERFORMANCE
    A:
    Deadlift
    (5RM / 3RM / 1RM according to skill level)

    B:
    „CFM Benchmark“
    2 Rounds (45s work / 15s Rest)
    Wall ball shots, 9/7 kg
    Kettlebell swings, 16/12 kg
    Box Jumps, 60/50 cm
    Pull ups
    Push press, 35/20 kg
    Sit ups
    Burpees

    1 min Rest between rounds

    On 13.10.2017
    By

    Weiterlesen »
  • Donnerstag, 12.10.2017

    WOD Kommentare (0)

    FITNESS/PERFORMANCE
    A:
    Clean & Jerk 1RM
    (Hang / full according to skill level)

    B:
    Gymnastic testing (chose 1 from each category)
    Squat:
    Air Squats (max reps in 2 min)
    Pistols (max reps per leg)
    Pull:
    Pull ups (strict)
    Pull ups (kipping)
    Push:
    Push ups
    Handstand push ups
    Core:
    Knee raises
    Toes to bar

    On 12.10.2017
    By

    Weiterlesen »