WOD

 

29.08.2017

1)

3 Rounds

AMRAP 4

Run 400 m

20 Kettlebell Swings 24/16 kg

Max Pushups

REST 4

 

°°°°°

 

Advanced

*Deload*

1)

3 Sets

Farmers Carry Reverse Lunges x 20

Rest as needed

Good Mornings x 10

Rest as needed

 

2)

3 Rounds

30 cal AB

20 Wallballs 30/20 lb

10 C2B Pullups

 

3)

100 Hollow Rocks

 

4)

100 Arch Rocks

 

5)

100 L-Seated Leg Raises

 

 

 

 

28.08.2017

1)

AMRAP 15

30 Frontsquats 42,5/30 kg

15 Burpees

30 Box Jumps 24/20"

15 Toes to Bar

 

°°°°°

Advanced

*Deload*

1)

Strict Toes to Bar

8x4

 

2)

Strict def. HSPU

8x4 

 

3)

AMRAP 15

30 Frontsquats 52,5/35 kg

15 Burpees

30 Box Jumps 24/20"

15 Toes to Bar

 

4)

3 Sets

Single Arm DB Overhead Press x 6-8 (each)

Rest 60 seconds

Single Arm DB Row x 8-10 (each)

Rest as needed

 

 

25.08.2017

1)

Teams of 2

100 Pushups

100 Shoulder to Overhead 30/20 kg

100 Double Unders

80 Pullups

80 Shoulder to Overhead 40/27,5 kg

80 Double Unders

60 Toes to Bar

60 Shoulder to Overhead 50/35 kg

60 Double Unders

 

°°°°°

 

Advanced

1)

AMRAP 8

Row for Meters

REST 4

AMRAP 8

60 Double Unders

15 Pullups

15 S20 52,5/40 kg

REST 4

AMRAP 8

Row for Meters

REST 4

AMRAP 8

60 Double Unders

15 Handstand Pushups 

15 Hang Power Snatch 42,5/30 kg

 

24.08.2017

1)

5 Sets

Reverse Lunges with KB farmers hold x 12-16

Rest as needed

 

2)

AMRAP 7

14 Goblet Squats 24/16 kg

7 Toes to Bar

7 Burpees

 

°°°°°

 

Advanced

1)

Backsquat

6x3 80%

 

2)

Power Jerk + Split Jerk

Find your daily 1 RM

 

3)

Deadlift

3x10

strong mix grip, weak mix grip, alternate weak and strong mix grip

 

4)

AMRAP 7

14 Wallballs 30/20 lb

7 Toes to Bar

7 Burpees

 

 

23.08.2017

1)

AMRAP 5

35/25 cal AB

AMRAP Power Cleans 35/25 kg

 

- REST 5 -

 

AMRAP 5

35/25 cal AB

AMRAP Power Cleans 50/32,5 kg

 

- REST 5 -

 

AMRAP 5

35/25 cal AB

AMRAP Power Cleans 60/40 kg

 

°°°°°

 

Advanced

1)

Hang Power Snatch

Find your daily 2 RM

3x3 90%

 

2)

Snatch Grip Pushpress

Find your daily 5 RM

3x5 80%

 

3)

AMRAP 5

35/25 cal AB

AMRAP Power Cleans 42,5/30 kg

 

- REST 5 -

 

AMRAP 5

35/25 cal AB

AMRAP Power Cleans 60/40 kg

 

- REST 5 -

 

AMRAP 5

35/25 cal AB

AMRAP Power Cleans 70/50 kg

 

 

22.08.2017

1)

Strict Press

8x3

Rest as needed

 

2)

4 Sets

10-12 KB strict Press

 Rest 30 seconds

10-12 Double KB Swings

 Rest 30 seconds

10-12 weighted Situps

Rest as needed

 

°°°°°

 

Advanced

1)

Clean + Hang Power Clean + Power Jerk + Frontsquat + Split Jerk

Find your daily 1 RM

3x1 75%

 

2)

Cluster

Find your daily 1 RM

15x1 Cluster Singles 75% 

 

3)

AMRAP 12

12 Toes to Bar

10 KB Thruster 24/16 kg

8 Burpees

 

4)

15 Bent over Barbell Row

15 DB Hammer Curls

15 DB lateral Raises

15 DB Skull Crusher

 

 

 

 

 

 

21.08.2017

1)

3 Rounds

400 m Wallball  Bear Hug Carry 20/14 lb

40 Wallballs 20/14 lb

 

2)

2 Sets

30 Banded Good Mornings

30 seconds Hollow Hold

30 seconds Arch Hold

 

°°°°°

 

Advanced

1)

Frontsquat

6x2 80%

 

2)

Snatch

Find your daily 3 RM

3x3 85-90%

 

3)

Snatch Pull

5x5 1 RM

 

4)

3 Rounds

400 m Wallball Bear Hug Carry 30/20 lb

40 Wallballs 30/20 lb

 

18.08.2017

1)

Teams of 2

200 cal Row

150 Pushpress 42,5/30 kg

100 Toes to Bar

 

°°°°°

 

Advanced

1)

AMRAP 7

Row for Meters

REST 3

AMRAP 7

20 Double Unders

10 Toes to Bar

5 S20 70/50 kg

REST 3

AMRAP 7

Row for Meters

REST 3

AMRAP 7

20 Double Unders

10 Handstand Pushups 

5 Power Snatch 60/40 kg

 

 

17.08.2017

1)

3 Rounds

800 m Run

40 Goblet Squats 24/16 kg

200 m Farmers Carry 24/16 kg

 

°°°°°

 

Advanced

1)

Frontsquat

6x4 80%

 

2)

Power Jerk + Split Jerk

Find your daily 1 RM

 

3)

Deadlift

3x10

strong mix grip, weak mix grip, alternate weak and strong mix grip

 

2)

3 Rounds

800 m Run

40 Goblet Squat

200 m Farmers Carry 32/24 kg

 

16.08.2017

1)

Clean + Hang Clean

10x1

 

2)

5 Rounds

30 seconds on / 30 seconds of

 Hang Power Cleans 75%

 

°°°°°

 

Advanced

1)

Hang Power Snatch

Find your daily 2 RM

3x3 90%

 

2)

Snatch Grip Pushpress

Find your daily 5 RM

3x5 80%

 

3)

5 Sets

5 strict HSPU + 10 kipping HSPU

 

4)

21-15-9

OHS 52,5/35 kg

Toes to Bar

 

15.08.2017

1)

4 Rounds

AMRAP 3 

20 Pullups

20 Wallballs 20/14 lb

Max Cal Aussault Bike

REST 3

 

°°°°°

 

Advanced

1)

Clean + Hang Power Clean + Power Jerk + Frontsquat + Split Jerk

Find your daily 1 RM

3x1 75%

 

2)

Cluster

Find your daily 1 RM

20x1 Cluster Singles 70% 

 

3)

4 Rounds

AMRAP 3 

20 C2B Pullups

20 Wallballs 30/20 lb

Max Cal Aussault Bike

REST 3

 

4)

3 Sets

20 Bent over Row

15 strict Ring Dips

15 strict Chinups

 

 

09.08.2017

1)

4 Sets

6 Good Mornings

18 Reverse Lunges

Rest as needed

 

2)

4 Sets

12-15 Goblet Squats

12-15 Russian Swings

12-15 Toes to Bar

Rest as needed

 

°°°°°

 

Advanced

1)

TnG Power Snatch

Find your daily 2 RM

5x3 80%

 

2)

5 Sets

5 strict HSPU + 10 kipping HSPU

 

3)

5 Sets

5 Strict Pullups

5 Kipping Pullups

5 Bar MU

 

4)

For Time

6-9-12-15

AB for cal

Toes to Bar

DB Snatch

 

5)

400 m Baby Carry

 

 

10.08.2017

1)

For Time

25 Power Cleans 60/40 kg

50 Burpees

75 Wallballs 20/14 lb

 

°°°°°

 

Advanced

1)

Frontsquat

Find your daily 3 RM

3x5 75%

 

2)

Deadlift

3x10 (mix grip)

 

3)

Benchpress

Find your daily 5 RM

3x5 80%

 

4)

For Time

25 Power Cleans 80/60 kg

50 Burpees

75 Wallballs 30/20 lb

 

07.08.2017

1)

400 m Run

30 Frontsquats 35/20 kg

20 Pushpress 35/20 kg

 

°°°°°

 

Advanced

1)

Snatch

Find your daily 2 RM

5x2 85 % of daily 2 RM

 

2)

Backsquat

Find your daily 2 RM

1x3 90 % of daily 2 RM

2x4 85 % of daily 2 RM

 

3)

400 m Run

30 Frontsquats 42,5/30 kg

20 Pushpress 42,5/30 kg

 

4)

3 Sets

15 Bent over Row

15 Skull Crusher

15 DB Hammer Curls