Mittwoch Warm up 3 Runden 10 Swings 10 Kettlebell Halo A EMOM 14 Min 1: 30 Sek Max Reps  Push strict HSPU o. DB strict Press Min 2: Max Reps Kettlebell Swings Min 3: Rest B

  A  not for Time 10-9-8-6-5-4-3-2-1 cal Row KB-Swings B Amrap 15 1-2-3-4-5-6-7-8-9-10 … 2-4-6-8-10-12-14-16-18 … strict Pullups Hand to Hand Swings C Max Reps unbroken Ringrows Max Reps unbroken Russian Swings Rest as needed 10k

10K Swing Challenge  A) Warm up & Technik Drills B) Strenght  Find your heaviest KB Complex 1 hang Power Clean 1 Frontsquat x 3 C) Teams of 4 For Time T.C. 30 Min Every Team Member

Samstag  10 k Challenge First 100 Reps Warm up & Technik 50 Reps Long KB Complex 300 Reps Teamwod Teamwod 25 Min Amrap  KB Swings 1 Work 1 Rest 10  Min American Swings EMOM 3 Boxjumps

WOD Freitag   Kraft  EMOM 14 1: 5 strict Press AHAP 2: 10/10 Split Stance one Arm KB-Swings Metcon  21-18-15-12-9-6-3-6-9-15-18-21 American KB-Swings Push ups T.C. 18 Min 10k Challenger  Finish all missing Reps with Russian Swings

Donnerstag A) EMOM 12 Min 1: 5 Power Cleans Barbell Min 2: Amrap Kettlebell Swings Min 3: Rest B) EMOM 12  Min 1: 5 hang Power Snatch Barbell Min 2: Amrap Kettlebell Swings Min 3: Rest

Mittwoch Warm up 10 x 10 Swings 10/8 cal Row Strenght 5 Sets 5 Backsquats AHAP 15 Russian Swings Metcon  For Time 75 American Swings 100 Hand to Hand Swigs 125 Russian Swings Every Break 12/10

10 k Challenge  Full Body Kettlebell Workout First 100 Reps Warm up & Technik Drills Metcon 300 Reps Total for Time 1 Min Work 30 Sek Rest  T.C. 30 Min Kettlebell Hike Pass Kettlebell Snatch C&J

10k Swing Challenge 100 Swings Warm up & Technik Drills 300 Swings  Metcon 100 Swings after Metcon not for Time Metcon  300 Russian Swings for Time every Time you break up a Set of Swings do

Freitag 10 k Swing Challenge  5 Cluster for Time 3 Min Rest 1 Cluster = 10-15-25-50 Swings 5-3-1 strict Press

Gewichtheben  5-5-3-3-3-1-1-1 Power Snatch 3-3-3-3-3 OHS 5-5-5 Züge 10 k Challenge  5 Cluster 1 Cluster = 10/15/25/50 Swings 3/2/1 Power Clean

Challenger 5 x 100 Swings Cluster 10 KB- Swings 3 Frontsquats 65 % oder Goblet Squats 15 KB-Swings 2 Frontsquats 65 % Goblet Squats 25 KB Swings 1 Frontsquat 65 % Goblet Squats 50 KB-Swings 3

Dienstag Es gehts los 😎🙌🏻 E10MOM x5 10 KB-Swings 3 strict Pullups 15 KB-Swings 2 strict Pullups 25 KB-Swings 1  strict Pullups 50 KB-Swings die Pullups werden entweder mit einem Gummiband erleichtert oder mit Zusatz Gewicht erschwert

W.O.D Montag Fiveleagues 22.3 🏆  

Samstag Team W.O.D  A) Go for some heavy Sandbag Cleans Let’s have a look who is the strongest in the room 😎💪🏻   B) Teamwod Death by EMOM as Long as possible E2MOM 10 Team Sandbag

Freitag W.O.D EMOM into 5RFT Min 0-10 E2MOM 5 Deadlifts AHAP directly into 5 Rounds for Time 10 hang Power KB Snatch 15/12 Erg of Choice  

Donnerstag Gewichtheben Clean & Jerk 5-5-5 3-3-3 1-1-1 absolviere die angegeben Wiederholungen. Wähle dein Gewicht so, dass es möglich ist von Runde zu Runde zu steigen.

CrossFriesen Strongman Day 😎 4 Stations 3 Pers. Teams Work for max Reps or. Meters 1 Work 2 Rest A) Sled Push & Pull B) Slamball Burpee over Yoke C) Trapbar or double KB Farmers Carry

Dienstag Dumbell Day In Teams of 2 You Go I Go not for Time for qualiy Reps, Fun and a little burn A) 3-5 Sets 5/5 unbroken DB Hang C&J B) 3-5 Sets 5/5  unbroken DB Snatch

Montag 20 Min Amrap 10-9-8-7-6-5-4-3-2-1 strict Pullups strict HSPU V-ups into Amrap 30 Double Under 5 m Handstand Walk Scale 10-9-8-7-6-5-4-3-2-1 Ring Rows Push ups Situps into Amrap 30 Single Unders 1 Wallwalk    

Sonntag Restday   Keep calm there is no Assaultbike on Restdays  

Samstags Teamwod Teams of 2  Running Clock 5 Min Intervalls Min 0-5 400 m Run both Min 5-10 Amrap Slamball pick up & let down You Go I Go Min 10 – 15 400 m run

Freitag A) For Quality 3-5 Sets Max Reps Strict Pullups o. Ringrows into Max Distanz Handwalk o. 1-2 Wallwalks Rest as needed T.C. 15 Min B) For Time 10-20-30-40-50 Single Unders Sit-ups 50-40-30-20-10 Double Unders Situps

Mittwoch CrossFriesen Standard EMOM 14  5 Rounds Min 1: 5 Deadlifts Min 2: Erg of Choice for Cal Min 3: Rest   Finisher EMOM x3  15  American KB Swings into Tabata Burpee over KB

Dienstag 5 Rounds 1 Min Amrap strict Cindy 30 Sek Rest 1 Min alt. Kettlebell C&J for Reps and Load 30 Sek Rest After EMOM Directly into 120/100 cal Erg of Choice for Time

Montag CROSSFRIESEN STANDARD EMOM 14   5 Rounds 1: Squat 5 Reps 2: cal Erg of Choice 3: Rest    

Restday frohe Ostern 🐣

12 Days of Easter 1  Box facing Box Jump 2  Box Step up 3  lateral Box Jump over 4  DB walking Lunges 5  DB Squats 6 DB GTO 7 DB Thruster 8 DB S2O 9 Burpee

Silent WOD alles wie immer nur ohne Musik 🎵 For Time Teams of 2 40 Slamball over Shoulder 300m Slamball Carry 60 KB Frontrack Walking Lunges 300m KB Farmers Carry 90 Plate GTO 300m Plate Overhead

Gewichtheben 🏋️‍♀️ A) Complex 1 hang Snatch 1 OHS x3 für  5 Sets B) EMOM x 10 30 Sek on 30 Sek off on Power Snatch odd high Box Jumps  

5 Rounds 5 strict Pullups 5 Deadlifts 60% 1RM 300m Run 5 Deadlifts 60% 1RM Max unbroken strict Pullups 1:30 Min Rest T.C 25 Min Score = all strict Pullups  

Dienstag  

Montag

09:00-10:00 Samstag Teamwod 5 RFT You Go I Go 10 Muscle ups / Pullups 20 Wallballs 15 KB Ground to Overhead 20/18 cal Row Reps im Team und  aufteilen wie man möchte T.C. 20 Min ________________________________________________________________________________

Freitag Rena´s B-Day WOD Teams of 2 Running Clock A) For Time 0-10 Syncro 10-9-8-7-6-5-4-3-2-1 Burpees Shuttle Run between Sets B) Min 10-20 Amrap You Go I Go 90 KB-Swings 40 DB Box Step over C)

Donnerstag A)  Snatch Complex hang Snatch + OHS x5  x5   B) EMOM 10 Min  30 Sek on 30 Sek off on Power Snatch odd Boxjumps

warm up KB-Swing Progression   A) Deadlift 5-5-3-3-1-1-1 T.C. 18 Min B) Metcon Teams of 2 You Go I Go 5 RFT 5 Deadlifts 10 Hand to Hand  KB Swings 12/10 cal Assaultbike Deadlift 50% des

A) EMOM 14 Min  30 Sek on 30 Sek off 1: alt. DB Snatch 2: DB Push Press 3: DB Halo 4: Amrap Burpee over DB 5: Rest B) Work on: strict Pullups & Handstand  

A) Technik Rower B) Metcon Teams of 2 15 Min Amrap 5 Syncro Goblet Squats 10 Syncro KB Frontrack Walking Lunges 15/12 cal Row You Go I Go C) Frontsquat  Find you Daily 5 RM Squat

Restday Get out of the Gym 🙂🙌🏻 Macht einen Spaziergang und zeigt wie schön Ostfriesland ist. Verlinkt uns mit dem #Restday

Samstag

Freitag

18:00 – 19:00 Uhr Yoga mit Rena 🧘‍♀️ 19:00 – 20:00 Gewichtheben A) Complex 1 Power Clean 1 Hang Power Clean 1 Frontsquat 1 Jerk B) EMOM 10‘ 5 C&J 7-10 Boxjumps

A) 50-40-30-20-10 Russian Kettlebell Swings 15-12-9-6-3 Push ups B) 3-5 Sets 5-8 Barbell Strict Press AHAP 12-15 Ring Rows  

A) 12 Min Amrap 3 Goblet Squats 6 Burpees 12 alt. KB Clean & Jerk 24 Double Unders B) Find your Daily 5 RM Backsquat T.C. 20 Min Work with a Partner

Montag A) E4MOM x 4 1 Wallwalk 5 strict Pullups 15 American KB Swings 15/12 cal Row, Ski, Run or Bike Make sure you get 1 Min Rest each Round B) 3-5 Sets 5 Bench Press

Sonntag Restday