Dezember, 2018

  • Donnerstag, 20.12.2018

    20.12.2018 | WOD | | 0

    A: Front squats Build up to a heavy set of 3 + AMRAP @ 90% of 3RM B: 10-9-8-….Med ball cleans, 9/7 kg 1–2-3… Pull ups...

  • Mittwoch, 19.12.2018

    20.12.2018 | WOD | | 0

    A: Push press Build up to a heavy set of 4 + AMRAP @ 90% of 4RM B: 12 min EMOM 1: 10 HR Push ups + 20 Double unders 2: Max cals Row 3: Rest...

  • Dienstag, 18.12.2018

    20.12.2018 | WOD | | 0

    A: 12 min AMRAP (in teams of 3) Deadlift 3 min Rest 12 min AMRAP Front squats (no rack) 3 min Rest 12 min AMRAP Bench press Increase weight every 30 reps: Starting weights...

  • Montag, 17.12.2018

    20.12.2018 | WOD | | 0

    A: 6-6-6-6 Power clean B: 3 Rounds: 15 KB Sumo deadlift high pulls, 24/16 kg 12 Burpee box jumps, 60/50cm 9 Chest to bar pull ups...

  • Sonntag, 16.12.2018

    20.12.2018 | WOD | | 0

    A: 4 Sets (5 min on / 2 min off): 1: 1-2-3-4-…DB Burpee box step overs 1-2-3-4-…DB Push press 2: 8 Overhead squats, 35/20 kg 24 Double unders...

  • Samstag, 15.12.2018

    20.12.2018 | WOD | | 0

    A: Max reps unbroken Handstand push ups 2 min Rest EMOM for 8 min: 40-50% of max reps B: EMOM for 10 min 1: 15 Kettlebell swings, 32/24 kg 2: 15 Wall ball shots, 9/7 kg...

  • Freitag, 14.12.2018

    20.12.2018 | WOD | | 0

    A: „Felix the cat“ 6 Rounds: 9 Burpees 9 Box jumps, 60/50 cm 9 Pull ups 9 Thrusters, 45/30 kg 9 Toes to bar...

  • Donnerstag, 13.12.2018

    20.12.2018 | WOD | | 0

    A: 3 Rounds: 8 KB Z-Press @ 20X1, rest 1m before 1 min Rest 8/8 Single leg KB deadlift @ 20X1 1 min Rest 8/8 Dumbbell row @ 21X0 1 min Rest B: 50 cal Row 100 Double unders 50...

  • Mittwoch, 12.12.2018

    20.12.2018 | WOD | | 0

    A: Front squats Build up to a heavy set of 4 + AMRAP @ 90% of 4RM B: 10-20-30 Pistols 30-20-10 Handstand push ups...

  • Dienstag, 11.12.2018

    20.12.2018 | WOD | | 0

    A: 6-6-6-6 Power snatch B: Tabata Row 1 min Rest Tabata Wall ball shots, 9/7 kg 1 min Rest Tabata V-Ups...