Dienstag

A) 

EMOM 15‘

1: 30 Sek Amrap strict Pullups

2: Amrap alt.  KB C&J

3: Rest

B) 

EMOM 15‘

1 : 30 Sek Amrap Push ups

2: Amrap American KB Swings

3: Rest

RX 24/16

scale Band Pull ups / Band Push ups

Feiertags-Teamwod

In Teams of 3

35 min Amrap

All Movements with a Plate 20/15 kg

1 Work 2 Rest

exception the Run

400m run

90 Plate GTO

90 Plate OH Walking Lunges

90 Burpees to Plate

90 Plate Squats

90 Burpee to Plate

90 cal Row (one holds Plate OH)

90 cal Bike (one holds Plate OH)

 

 

Samstag

„Ballern“ 

5 Rounds for Time

10 Pullups

12 Thruster

500m Row o. Ski

RX 40/30kg

T.C. 25 Min

Freitag

W.O.D

A) 

KB Complex

Find your RM Complex in 15 Min

5 Double KB Hang Clean

5 KB Frontsquats

B)

Teams of 2

5Min Amrap Box Step ups

into

10min Amrap

5 Syncro Push ups

20 Sandbag to Shoulder

You Go I Go

15/12 cal Row

You Go I Go

Donnerstag

Barbellcycling 

A)

Find your 1 RM Cluster

T.C. 15 Min

B)

15 Min Amrap

5 Deadlifts

3 Power Clean

1 Cluster

(40%1RM Cluster)

Mittwoch

W.O.D

A) 

Find your daily 1RM Deadlift

10-8-5-3-1-1-1

T.C. 20 Min

B) 

Chipper

50 Wallballs

40 Deadlifts

25 Wallballs

20 Deadlifts

Wallballs RX 9/6 Scale 6/4 

Deadlift 50% 1RM 

T.C. 12 Min

 

Dienstag

A) 

E1:30MOMx5

Rx  1 Wallwalk + Turn + Wallwalk down

 scale:  1 Wallwalk

B) 

5 Sets

2:30 on

1:30 off

50 Double Unders

15/12 cal Row

Max Reps Double Unders

scale: Double Under Jumps

C) 

4 Min Amrap

strict Pullups

scale: Ringrows

Montag

W.O.D

E6MOM x 5  30 Min

10 double DB Snatch 15/12,5 /ScalePlate GTO

10 strict Pullups/ scale Ringrows

10  Ring Dips / scale 10 Box Dips

15/12 cal Erg  1

12/10 cal Erg 2

 

Samstag

Freitag

W.O.D

A)

5x 10 Bench Press AHAP

B)

10-9-8-7-6-5-4-3-2-1

Knees to Ellbows

American KB-Swings

KB Box Step over

24/16 kg

T.C. 25 Min

 

 

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