WOD

 

21.06.2016

1)

4 Sets

Good Mornings x 6 @ 3011

45 seconds Rest

Hip Bridge x 30

45 seconds Rest

 

2)

3 Rounds

7 Strict Pullups

21 Pushups

42 Airsquats

 

16.06.2016

1)

15 min for todays heavy Hang Snatch

 

2)

AMRAP 12

12 Hang Power Snatch 42,5/30 kg

12 Burpees

12 V-Ups

 

3)

2x50 Banded Pull Down

 

 

15.06.2016

1)

5x2 Pushpress

 

2)

5x2 Pushjerk

 

3)

AMRAP 5

4 Handstand Pushups

8 Toes to Bar

 

14.06.2016

1)

Every 5 min for 30 min

5 Burpees

10 Goblet Squats

15 Pushups

20 Reverse Lunges with Kettlebell

 

2)

3 Sets

20 Ring Rows

60 Seconds Rest

30-60 Seconds Hollow Body Hold

60 seconds Rest

 

13.06.2016

1)

3 Rounds

2 Jerks 80/40 kg

3 Frontsquat 80/40 kg

4 Power Cleans 80/40 kg

20 Pullups

30 Pushups

40 Airsquats

 

2)

2x30 Banded Good Mornings

2x30 Banded Pull-aparts

 

10.06.2016

1)

In teams of 2 complete each exercise starting at 2 reps and increasing by 2 reps each round for 20 mins

Wallballs

Sumo Deadlift Highpulls

Shoulder to Overhead

42,5/30 kg

 

2)

Work on one weakness

 

09.06.2016

1)

Bench Press 3x3

Strict  Supinated Grip Pullup 3x3

 

2)

3 Sets

60 seconds Burpees

60 seconds Rest

60 seconds Box Jumps

60 seconds Rest

60 seconds Kettlebell Swings

60 seconds Rest

60 seconds Toes to Bar

 

 

08.06.2016

1)

EMOM 9 

Power Snatch x 1

 

2)

5 Sets

Snatch Grip Deadlift x 2

 

3)

4 Sets

Box Step-Ups x 8 (each leg)

Rest 60 seconds

DB or KB Single Arm Row x 6-8

Rest 60 seconds

 

07.06.2016

1)

6 Sets

Frontsquat x 3

 

2)

5 Rounds

200 m Run

15 Frontsquats 42,5/30 kg

10 Pullups

 

3)

3x15 L-Seated Single Leg Raises

 

06.06.2016

1)

6 Sets

Strict Press x 3

 

2)

6 Sets

90 seconds on / 90 seconds off

5 Pushpress 60/40 kg

5 Box Jumps 30/24"

 

3)

2x30 Banded Pull Aparts

 

 

03.06.2016

1)

5 Rounds

10 Wallballs 20/14 lb

10 Hang Power Cleans 52,5/35 kg

5 Rounds

10 Sumo Deadlift Highpulls 32/24 kg

10 Shoulder to Overhead 52,5/25 kg

 

Partners work at same time on opposite movements and can only switch when both complete their movement.

 

01.06.2016

1)

5 Sets

Snatch + Hang Snatch + Overhead Squat

 

2)

AMRAP 8

4 Power Snatch 60/40 kg

8 Box Jumps 24/20 "

 

02.06.2016

1)

EMOM 15

1. 40 seconds Double Unders

2. 2-4 Wallclimbs

3. 6-8 Strict Ring Pullups

 

2)

4 Sets

3 on / 3 off

100 m Run

10 Toes to Bar

10 Kettlebell Swings

 

3)

3x20 L-Seated Leg Lifts

3xME Arch Hold

 

 

30.05.2016

1)

AMRAP 20

5 HSPU

10 Pullups

20 Pushups

40 Airsquats