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
