A. 3 x 3 reps Tall Cleans (Power or Squat) then build to a moderate weight (70-80%) hang clean + power clean then EMOM 8 1 hang clean + 1 clean (Power or Squat) with same weight B. AMRAP 8 6 hang power cleans (50/35kg) 12 Box Jumps (61/51cm) 18...
Read moreWOD, 20.10.2020
A. EMOM 16 1: 5-8 strict Pull ups 2: 30 sec. cal Bike 3: 10 ring push ups 4: 30 sec. cal row B. 30-20-10 WBS (9/6kg) 15-10-5 Pull ups rest 2 min. 10-20-30 WBS (9/6kg) 5-10-15 Pull ups TC. 15 min.
Read moreWOD, 19.10.2020
A. 6/6/4/4/2/2 Back Squats or for beginners: 6 x 6 reps B. 8 rounds for time 8 renegade rows right arm (22,5/15kg) 8 alt. single DB OH lunges right arm (22,5/15kg) 8 renegade rows left arm (22,5/15kg) 8 alt. single DB OH lunges left arm...
Read moreEndurance, 18.10.2020
7 min on//2 min off (2 rounds) 1) 1000/800m row 30 goblet squats (24/16kg) 20 KB Swings (24/16kg) Max cal row 2) 3000/2400m airbike 30 WBS (9/6kg) 20 pullups Max cal airbike 3) 30 box jumps (60/50cm) 40 situps 20 push ups Max reps burpee box jump...
Read moreWOD, 17.10.2020
A. 6 x 5 reps strict Press B. Teams of 2: AMRAP 7 Partner A: 15/12 cal row Partner B: single arm devil press (22,5/15kg) rest 3 min. AMRAP 7 Partner A: 15/12 cal bike Partner B: STOH (35/20kg) score = cal+reps
Read moreWOD, 16.10.2020
A. E2MOM for 8 sets 1 Snatch + 1 hang Snatch + 1 OH Squat (Power or Squat Snatch) B. 8 Overhead Squats (50/35kg) 20 Double-Unders 6 Overhead Squats (50/35kg) 40 Double-Unders 4 Overhead Squats (50/35kg) 60 Double-Unders 2 Overhead Squats...
Read moreWOD,15.10.2020
A. Every 90 sec. for 4 sets 6 Bench Press then every 90 sec. for 4 sets 4-6 strict T2B then every 90 sec. for 4 sets 20 sec. biceps curls right/20sec. biceps curls left B. AMRAP 10 9 T2B 15 push ups 21 Air Squats
Read moreEndurance, 14.10.2020
min 1-4: row for cal. min 5: max reps air squats min 6: max reps burpees over the rower min 7: REST min 8-11: airbike for cal min 12: max reps KB swings (24/16kg) min 13: max reps KB facing burpees min 14: REST min 15-18: row for cal min 19: max...
Read moreWOD, 14.10.2020
A. EMOM 12 odd: 30 sec. max strict Pull ups even: 5 seated DB strict press B. AMRAP 15 10 Pull ups 12 alt. DB Snatches (22,5/15kg) 14 WBS (9/6kg)
Read moreWOD, 13.10.2020
A. 8/8/6/6/4/4 deadlifts B. 3-9-15-21-15-9-3 deadlifts (90/65kg) box jumps (61/51cm) TC. 15 min.
Read moreWOD, 12.10.2020
A. E2MOM x 3 sets 8-10 Front Squats E2MOM x 3 sets 6 Push Press E2MOM x 4 sets 3-5 Thrusters B. AMRAP 9 9 Thruster (42,5/30kg) 15 KB Swings (24/16kg) 21 sit ups
Read moreEndurance, 11.10.2020
E7MOM 00:00-07:00 6 rounds of A: 15/12 cal row B: max reps WBS (9/6kg) 07:00 – 14:00 6 rounds of A: 15/12 cal Airbike B: max reps american KB Swings (24/16kg) 14:00 – 21:00 6 rounds of A: 15/12 cal. ski eg B: max reps OH Lunges with a...
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