A. Squat Clean, every 3 min: 5 x 65% 4 x 72,5% 3 x 80% 5 x 67,5% 4 x 75% 3 x 82,5% Beginner: Power Clean + Fronstsquat for Quality B. 3x3min AMRAP, 1min Rest: 3min: Power Cleans (60/40kg) 3min: Squat Cleans (50/35kg) 3min: Cluster (40/30kg)
Read moreWOD 08.03.2018
A. For quality: 6 alternating sets of: Ring Pushups (AMRAP-2), rest 45sec Strict Toes to bars 5-8, rest 45 sec B. 10min AMRAP: 20 Goblet Squats KB (24/16kg) 20 Toes to Bar 40 Double Unders
Read moreWOD 07.03.2018
A. Warmup for B B. „Filthy Fifty“: For time: 50 Box Jumps (61/51cm) 50 Jumping Pullups (15cm) 50 Kettlebell Swings (16/12kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back extensions GHD/Superman Raises 50...
Read moreWOD 06.03.2018
A. 6 rounds for quality handstand wallwalk and hold (count to 10), rest 45 secs. or 4 strict HSPU + 4 kipping HSPU, rest 45 secs. B. For time 5 rounds: 40 DUs 25 Situps 10 Overhead Squats 5 HSPU TC: 18min.
Read moreWOD 05.03.2018
A. EMOM for 30 secs, 15 rounds Active Hang Plank Superman hold B. “Cindy” in da house: 20 min. AMRAP 5 Pullups 10 Push ups 15 Air Squats
Read moreWOD 03.03.2018
A. Every 90 seconds, for 15 minutes (10 sets): Clean + Front Squat @ 90% of your 1-RM Clean Beg.: focus on technique stay on 3 Clean + 3 Squat, build up for heavys. B. AMRAP 18: 18 Box Jump Overs 15 Wallballs (9/6kg) 12 Power Clean (60/40kg) 9...
Read moreWOD 02.03.2018
A. Every two minutes, for 16 minutes (8 sets): Front Squat + Push Jerk Build over the course of the 8 sets to today’s heavy. B. Every minute, on the minute, for 21 minutes: Minute 1: 12/9 Cal Row Minute 2: 10 Burpees Minute 3: 16 Kettlebell Swing...
Read moreWOD 01.03.2018
A. Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + 2 Overhead Squats Build over the course of the 10 sets to today’s heavy. B. Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (60/40kg) 10 Pull...
Read moreWOD 28.02.2017
A. Every minute, on the minute, for 6 minutes: Back Squat x 3 at 90% of 1RM Beginner: Back Squat 6/6/6/6/6/6 focus on technique and position B. AMRAP 18min: 16 Kettlebell Swings (24/16kg) 12 Wall Ball Shots (9/6kg) 8 Burpee Box Jump-Overs...
Read moreWOD 27.02.2018
A. every minute on the minute for 12 minutes: Even: 6x Push Press Odd: 6x Bend over Row B. Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (9/6kg)
Read moreWOD 26.02.2018
A. 6 Sets: Deadlift x 3 reps @ 75% of 1-RM Deadlift (Hantel zum dead Stop kommen lassen, Regrip -> neues Setup) Rest 3 minutes Beginner ohne 1 RM -> 8/7/6/5/5/5) Technik rules!! B. 21-15-9 for time: Hang Power Clean (50/35kg) Bar-Facing...
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