WOD

 

21.09.2017

1)

Power Clean

Build to a heavy single

 

2)

21-15-9

Power Cleans 42,5/30 kg

Pushups

 

°°°°°

 

Advanced

1)

Pause Frontsquat

Build to a heavy single

 

2)

Frontsquat

Build to a heavy

 

3)

21-15-9

Power Clean 52,5/35 kg

HSPU

 

Rest 5 min

 

21-15-9

Power Snatch 42,5/30 kg

Ring Dips

 

4)

3 Sets

20 Shoulder Raises

20 Banded Pull aparts

20 Banded Pull Downs

 

 

 

 

19.09.2017

1)

Pause Frontsquat

Build to a heavy single

 

2)

Frontsquat

Build to a heavy

 

3)

3 Sets

20 Banded Pull aparts

20 Banded Good Mornings

20 Tempo Airsquats 21X1

 

°°°°°

 

Advanced

1)

Every 2 min for 20 min

Clean + Hang Clean

 

2)

Clean Pull

5x3

 

3)

3 Rounds

AMRAP 4

20/15 cal AD buy in

10 Hang Power Cleans 52,5/35 kg

10 Shoulder to Overhead 52,5/35 kg

REST 4

 

4)

3 Sets

20 Banded Pull aparts

20 Banded Good Mornings

20 Tempo Airsquats 21X1

 

15.09.2017

1)

Teams of 2

AMRAP 8

100 cal Row

Max Pushups

 

REST 2

 

AMRAP 8

100 Hang Power Cleans 42,5/30 kg

Max Airsquats

 

REST 2

 

AMRAP 8

100 Shoulder to Overhead 42,5/30 kg

Max Pullups

  

°°°°°

 

Advanced

1)

Backsquat 30X1

5X5

 

2)

AMRAP 9

max cal Bike

 

Rest 3

 

AMRAP 9

5 Power Snatch 60/40 kg

10 Hang Power Cleans 60/40 kg

50 Double Unders

 

Rest 3

 

AMRAP 9

Max cal Row

 

13.09.2017

1)

AMRAP 15

20 Toes to Bar

20 Thruster 30/20 kg

20 Pushups

 

°°°°°

 

Advanced

Warmup

3 Rounds

2 Wallclimbs

30 seconds Back to Wall Handstand Hold

15 Kettlebell Swings

Rest as needed

 

1)

 Pushpress

Find your daily 3 RM

 

2)

Pushjerk

Find your daily 2 RM

 

3)

Split Jerk

Find your daily 1 RM

 

4)

AMRAP 15

20 Toes to Bar

20 Thruster 42,5/30 kg

20 Pushups

 

12.09.2017

1)

3 Rounds

AMRAP 4

30/25 cal AB

Max Burpees

Rest 4

 

°°°°°

 

Advanced

1)

Power Clean + Hang Clean

5x1 70%

 

2)

Hang Clean + Clean

5x1 80%

 

3)

4 Rounds

AMRAP 4

30 cal Row

Max Burpee over Erg

 

4)

4 Sets

3 strict deficit HSPU

Rest as needed

3 weighted strict Ring Dips

Rest as needed

 

 

 

11.09.2017

1)

Front Squat

5x5

 

2)

AMRAP 5

Wallballs 20/14 lb

 

°°°°°

 

Advanced

1)

Power Snatch + Hang Snatch

5x1 70%

 

2)

Hang Snatch + Snatch

5x1 80%

 

3)

Overheadsquat

5x2

 

4)

AMRAP 5

Wallballs 30/20 lb

 

 

5)

3 Sets

10 Barbell Good Mornings

10 Barbell Bent Over Row

10 strict Chin ups

 

 

 

 

08.09.2017

1)

Teams of 2

100 cal AB

100 Kettlebell Swings 24/16 kg

100 cal Row

100 Pushups

 

°°°°°

 

Advanced

1)

Frontsquat 30X1

4x5

 

2)

AMRAP 9

max cal Bike

 

Rest 3

 

AMRAP 9

10 OHS 60/40 kg

15 C2B Pullups

200 m Run

 

Rest 3

 

AMRAP 9

Max cal Row

 

07.09.2017

1)

40-30-20-10

Dumbbell Snatch 22,5/15 kg

Wallballs 20/14 lb

 

2)

3 Sets

20 Banded Face Pulls

20 Banded Bicep Curls

20 Banded Tricep Pulldowns

 

°°°°°

 

Advanced

1)

Frontsquats

Find your daily 2 RM

 

2)

3 Rounds

5 Power Snatch 70/50 kg

20 Wallballs 30/20 lb

 

followed by ...

 

3 Rounds

20 Kettlebell Swings 32/24 kg

20 Burpees

 

followed by ...

 

3 Rounds

60 Double Unders

20 Pushups

 

2)

3 Sets

12 Bent over Rows

12 DB Bicep Curls

12 Skull Crusher

12 KB Front Rack Lunges

 

 

 

 

06.09.2017

1)

AMRAP 12

6 Power Cleans 60/40 kg

9 Toes to Bar

18 Airsquats

 

°°°°°

 

Advanced

1)

 Pushpress

Find your daily 3 RM

 

2)

Pushjerk

Find your daily 2 RM

 

3)

Split Jerk

Find your daily 1 RM

 

4)

AMRAP 12

6 Power Cleans 70/50 kg

9 Toes to Bar

18 Airsquats

 

5)

4 Rounds for Time

10 strict HSPU

10 strict Pullups 

 

05.09.2017

1)

Backsquat

4x4

 

2)

AMRAP 5

Burpee Box Jumps over

 

°°°°°

 

Advanced

1)

Power Clean + Hang Clean

Find your daily 1 RM

 

2)

Hang Clean + Clean

Find your daily 1 RM

 

3)

Backsquat

4x4 80%

 

4)

AMRAP 5

Burpee Box Jumps over

Rest 5

AMRAP 5

Dumbbell Snatches 30/22,5 kg

 

 

 

04.09.2017

1)

3 Rounds

400 m Run

20 Pullups

10 Frontsquats 60/40 kg

 

2)

2 Sets

40 Good Mornings

40 Banded Pull Aparts

 

°°°°°

 

Advanced

1)

Power Snatch + Hang Power Snatch + Snatch

Find your daily 1 RM

 

2)

Hang Snatch + Snatch

Find your daily 1 RM

 

3)

5 Sets

1-5 strict Muscle Up

 

4)

3 Rounds

400 m Run

10 Muscle Ups

10 Front Squats 80/60 kg

 

5)

2 Sets

40 Good Mornings

40 Banded Pull Aparts

 

 

 

31.08.2017

1)

AMRAP 15

50 Double Unders

40 Reverse Lunges

30 Sumo Deadlift Highpulls 20/15 kg

 

°°°°°

 

Advanced

1)

4 Sets

Single-Arm Ring Row x 4-6 each arm

Rest 30 seconds

Tempo Pushups x 8-12 @ 2111

Rest 30 seconds

 

2)

3 Sets

Top Ring hold x 30 seconds

Rest 30 seconds

Bottom Ring hold x 30 seconds

Rest as needed

 

3)

AMRAP 15

50 Double Unders

40 Reverse Lunges

30 Sumo Deadlift Highpulls 30/20 kg

 

4)

3 Sets

Face Pulls x 30

Rest 30 seconds

DB Skull Crusher x 10-12

Rest 30 seconds

DB Hammer Curls x 10-12

Rest as needed

 

 

01.09.2017

1)

Teams of 2

AMRAP 20

60 Wallballs 20/14 lb

60 cal Row

60 Hang Power Cleans 42,5/30 kg

 

°°°°°

 

Advanced

*Deload*

1)

AMRAP 20

60 Wallballs 30/10 lb

60 cal Row

60 Hang Power Cleans 60/42,5 kg

 

4)

Handstandwalk

7 x 5-15 m 

Rest as needed

 

3)

20 Minutes of Stretching/Foam rolling/etc.

 

 

 

30.08.2017

1)

Backsquat

5x3

 

2)

5 Sets

Benchpress x 3

Rest as needed

Weighted strict Pullups x 3

Rest as needed

 

°°°°°

 

Advanced

1)

5 Rounds

Max Bodyweight Benchpress

Max strict Pullups

Rest 3 min

 

2)

For Time

1600 m Run

80 Airsquats

40 GHD Situps

800 m Run

40 Airsquats

20 GHD Situps

 

3)

3 Sets

10 Romanian Deadlifts (slow and controlled)

Rest as needed

10 Pronated Bent over Row

Rest as needed