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

 

 

Barbellcycling 

A)

5 Sets

max Reps strict Press

max Reps Push Press

max Reps Jerks

2 Min Rest

if you can do more reps than 45 in total

add more  weight

B)

5 Sets

5 Cleanpull

5 Power Clean

max Reps Hang Power Clean

Rest 2 Minutes

if you can do more reps than 15 Reps in total

add more  weight

Mittwoch

A)

E2MOM x 6

8 KB Frontsquats AHAP

B)

E3MOM x5

5 strict HSPU / Pike Push ups

5/5 hang Power C&J

15/12 cal Assaultbike

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