WOD

 

02.08.2017

1)

Backsquat

4x6

 

2)

3 sets

DB Strict Press x 8

Rest 30 seconds

DB Farmers Carry Reverse Lunges x 12

Rest 30 seconds

DB Situps x 16

Rest as needed

 

°°°°°

Advanced

1)

TnG Power Snatch

Find your daily 2 RM

5x3 80%

 

2)

"DT"

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

70/50 kg

 

3)

3 Rounds

21 cal Row

15 cal AD

9 stict def. HSPU

 

4)

3 Sets

DB Strict Press x 8

Rest 30 seconds

DB Hammer Curls x 8

Rest 30 seconds

DB Skull Crusher x 8

Rest as needed

 

 

 

01.08.2017

1)

3 Rounds

500 m Row

25/18 cal AB

Rest 3:00

 

2)

3 Sets

25 Banded Good Mornings

20 Banded Pull Downs

15 Banded Face Pulls

 

°°°°°

 

Advanced

1)

Front Sots Press

5x3

 

2)

Clean & Jerk

5x5 70-75 %

 

3)

Strict Press

3x10 50 %

 

4)

Run

5 Sets

400 m Run

Rest 1 min

 

5)

3 Sets

25 Banded Good Mornings

20 Banded Pull Downs

15 Banded Face Pulls

 

 

 

 

 

31.07.2017

3 Rounds

20 Hang Power Cleans 42,5/30 kg

30 Pushups

50 Airsquats

 

°°°°°

 

Advanced

1)

Warmup Empty Bar

3 Sets

3 Snatch Pulls

3 Muscle Snatch

3 Power Snatch

3 Deep Power Snatch

 

2)

Snatch

Find your daily 2 RM

5x2 85 % of daily 2 RM

 

3)

Backsquat

Find your daily 2 RM

1x3 90 % of daily 2 RM

2x4 85 % of daily 2 RM

 

4)

3 Rounds

20 Hang Power Cleans 52,5/35 kg

30 Pushups

50 Airsquats

 

5)

3 Sets

15 m Farmers Carry (heavy)

15 DB Benchpress

15 GHD Situps

15 m Farmers Carry (heavy)

Rest as needed

 

 

 

 

 

 

28.07.2017

1)

10 Rounds (each)

15 Wallballs 20/14 lb

15 Kettlebell Swings 24/16 kg

*alternating rounds

 

2)

400 m Farmers carry

 

°°°°°

 

Advanced

1)

Warmup

1000 m Row

6x10 sec sprint + 50 sec Rest

 

2)

Muscle Ups

5x60%

 

3)

5 Rounds

5 KB Deadlifts

5 KB Hang Power Cleans

5 KB Pushpress

Rest 1:00

 

4)

3 Rounds

800 m Run

40 Wallballs 20/14 lb

20 DB Snatch 30/20 kg

 

5)

8-10 x Weighted Supinated Grip Pullups

Rest 30 seconds

15 x Tempo Pushups @ 2111

Rest as needed

 

 

 

27.07.2017

1)

3 Rounds

90 Double Unders

20 Pullups

10 Reverse Lunges 24/16 kg

 

2)

3 Sets

20 Banded Curls

Rest as needed

20 Banded Tricep Pushdowns

Rest as needed

 

°°°°°

 

Advanced

1)

Frontsquat

5x5 70% 

 

2)

Deadlift

3x10

strongest mix grip, weakest mix grip, alternate weakest and strongest mix grip

 

3)

3 Rounds

 

40 cal Row

20 Pullups

10 Reverse Lunges 32/24 kg

 

4)

3 Sets

10-12 Bar Curls

Rest as needed

10-12 Skull Crusher

Rest as needed

10-12 weighted Situps

Rest as needed

 

 

26.07.2017

1)

Backsquat

6x2

 

2)

Strict Press

6x2

 

3)

3 Sets

30 Banded Good Mornings

30 Banded Pull aparts

 

°°°°°

 

Advanced

1)

Overhead Squat

5x 2 60%

 

2)

Snatch Pull + Hang Snatch

5x 2+2 60%

 

3)

AMRAP 9

 

9 s. HSPU

9 C2B Pullups

9 Double Kettlebell Swings 24/16 kg

 

4)

3 Sets

 

10-12 DB Bent over Row

Rest as needed

 

25.07.2017

1)

50/35 cal Row or 40/25 cal AB

30 Front Squats 42,5/30 kg

25 Toes to Bar

20 Burpees

50/35 cal Row or 40/25 cal AB

20 Front Squats 42,5/30 kg

15 Toes to Bar

10 Burpees

 

°°°°°

 

Advanced

1)

Warmup

3 Rounds

:30 Goblet Squats

200 m Row

10 Knee Raises

followed by ...

Front Sots Press

5x3

 

2)

Cluster

6x1

*Perfect Form

 

3)

Power Clean & Power Jerk

6x1 70%

 

4)

50/35 cal Row or 40/25 cal AB

30 Front Squats 52,5/30 kg

25 Toes to Bar

20 Burpees

50/35 cal Row or 40/25 cal AB

20 Front Squats 52,5/30 kg

15 Toes to Bar

10 Burpees

 

5)

3 Sets

20 DB Bench Press

 

 

24.07.2017

1)

5 Rounds

400 m Run

15 Power Snatch 30/20 kg

 

°°°°°

 

Advanced

*Barbell Deload*

1)

Snatch Warmup

2 Sets

3 reps each

Snatch Pull

Muscle Snatch

Power Snatch

Deep Power Snatch

Snatch

 

2)

Snatch

5x2 70%

 

3)

Backsquat

5x2 70%

 

4)

5 Rounds

400 m Run

15 Power Snatch 42,5/30 kg

 

5)

3 Sets

6-8 weighted chinups

 

21.07.2017

1)

Teams of 2

100 cal Row

200 Double Unders

100 Wallballs

80 cal Row

160 Double Unders

80 Toes to Bar

60 cal Row

120 Double Unders

60 Ring Dips

 

2)

3 Sets

10-12 Bar Curls

Rest as needed

10-12 Skull Crusher

Rest as needed

10-12 weighted Situps

Rest as needed

 

°°°°°

 

Advanced

1)

4 Sets

6-10 strict def HSPU

Rest as needed

 

2)

3 Sets

10-12 strict Pullups

Rest as needed

10-12 strict Ring Dips

Rest as needed

8-10 strict Toes to Bar

Rest as needed

 

3)

For Time

100 cal Row

100 Wallballs

100 cal AB

 

4)

3 Sets

10-12 Bar Curls

Rest as needed

10-12 Skull Crusher

Rest as needed

15-25 GHD Situps

Rest as needed

 

 

20.07.2017

1)

Sumo Deadlift

6x3

 

2)

10-20-30

Sumo Deadlift Highpulls 35/20 kg

Burpees

 

°°°°°

 

Advanced

1)

Frontsquat

Find your daily 5 RM

3x5 70% - 3 seconds pause in the bottom position

 

2)

Deadlift

3x10

strongest mix grip, weakest mix grip, alternate weakest and strongest mix grip

 

3)

3 Sets

3 x 400 m Run with 40 sec Rest

3 min Rest

 

 

 

19.07.2017

1)

Backsquat

6x3

 

2)

3 Sets

10-12 Dumbbell Bench Press @ 21X1

Rest as needed

10-12 Bent over Row

Rest as needed

8-10 strict Toes to Bar

Rest as needed

 

°°°°°

 

Advanced

1)

Overhead Squat

Find your daily 3 RM

 

2)

Snatch Pull + Hang Snatch

Find your daily 2 RM (2+2)

5 x 2+2

 

3)

AMRAP 9

9 strict HSPU

9 KB Thruster 24/16 kg

9 Toes to Bar

 

4)

3 Sets

10-12 Dumbbell Bench Press @ 21X1

Rest as needed

10-12 Bent over Row

Rest as needed

 

 

17.07.2017

1)

21-15-9

Goblet Squats 24/16 kg

Kettlebell Swings 24/16 kg

 

directly into ...

 

21-15-9

Box Jumps over 24/20 "

Pullups

 

2)

3 Sets

20 Banded Pull Downs

20 Banded Pull Aparts

 

°°°°°

 

Advanced

1)

Snatch

Find your daily 1 RM

EMOM 10

1 Snatch 90%

 

2)

Backsquat

Find your daily 3 RM

Drop down to 50% and find your daily 3 RM again

 

3)

21-15-9

Goblet Squats 32/24 kg

Kettlebell Swings 32/24 kg

 

directly into ...

 

21-15-9

Burpee Box Jumps over 24/20 "

Chest to Bar Pullups

 

4)

3 Sets

15-25 GHD Situps

15-25 GHD Back Ext.

 

18.07.2017

1)

3 Rounds

5 min on / 3 min off

6 Hang Power Cleans 52,5/35 kg

12 Pushups

18 Airsquats

 

°°°°°

 

Advanced

1)

Clean & Jerk

Find your daily 1 RM

 

2)

Cluster

Find your daily 1 RM

 

3)

Power Clean + Power Jerk

Find your daily 1 RM

 

4)

3 Rounds

5 min on / 3 min off

6 Hang Power Cleans 60/40 kg

12 Pushups

18 Airsquats

 

14.07.2017

1)

Teams of 2

AMRAP 15 

4 Toes to Bar

4 DB Snatch

8 Airsquats

8 Toes to Bar

8 DB Snatch

16 Airsquats

16 ...

16 ...

32 ...

 

2) 

3 Sets

30 Tricep Pushdowns

Rest 30 seconds

10 Bar Curls 

Rest 2 min

 

°°°°°

 

Advanced

1)

AMRAP 8

3 Thruster 42,5/30 kg

3 Toes to Bar

6 Thruster 42,5/30 kg

6 Toes to Bar

9 ...

9 ...

 

2)

8 x 25 sec Hollow Hold / 15 sec Rest

 

3)

3 Sets

Weighted Pronated-Grip Pullups x 8-10

Rest 30 seconds

Strict Ring Dips x 6-10 @ 2111

Rest 30 seconds

 

4)

3 Sets

30 Tricep Pushdowns

Rest 30 seconds

10 Bar Curls 

Rest 2 min