WOD

 

13.07.2017

1)

Frontsquat

Find your daily 5 RM

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

 

2)

10-1

Ring Rows

Pushups

 

°°°°°

 

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)

10-1

Ring Rows

Strict Toes to Bar

Pushups

 

4)

3x800 m Run

Rest 1 min

 

12.07.2017

1)

Handstand Pushup Practice

 

2)

For Time

50 cal AB

50 Handstand Pushups

50 Wallballs 20/14 lb

 

°°°°°

 

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)

For Time

200 Double Unders

50 strict Handstand Pushups

50 Wallballs 30/20 lb

 

4)

3 Sets

6-10 Tempo Handstand Pushups @ 4011

 

 

11.07.2017

1)

Practice Power Cleans

 

2)

3 Rounds

AMRAP 5 

400 m Run - Buy-In

5 Power Cleans 60/40 kg

10 Burpee over Bar

REST 3

 

°°°°°

 

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

AMRAP 5 

400 m Run - Buy-In

5 Power Cleans 70/50 kg

10 Burpee over Bar

REST 3

 

10.07.2017

1)

4 Rounds not for Time

12 DB Benchpress

12 DB Bent over Rows

12 DB Reverse Lunges 

 

2)

4 Rounds

 

25/20 cal Row

*Rest when partner goes

 

°°°°°

 

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)

For Time

21-15-9

cal Row

Burpee over Erg

100 Double Unders after each Round

 

4)

2 Sets

40 GHD Situps

40 GHD Back Ext.

 

 

 

 

07.07.2017

1)

Teams of 2

12 Rounds (you go i go)

5 Frontsquats 60/40 kg

10 cal Aussault Bike

30 Double Unders

 

°°°°°

 

Advanced

1)

10 Rounds

5 Hang Squat Cleans 60/40 kg

10 cal Aussault Bike

30 Double Unders

Rest 1:00

 

2)

For Time

100 cal Row

 

3)

3 Sets

Weighted Pronated-Grip Pullups x 8-10

Rest 30 seconds

Strict Handstandpushups x 6-10 @ 4011

Rest 30 seconds

 

4)

L-Sit

5 x Max Effort

 

 

 

 

 

 

 

05.07.2017

1)

2 Rounds

800 m Run

20 Hang Power Cleans 52,5/35 kg

20 Toes to Bar

 

2)

100 Tuck Rocks

100 Hollow Body Bounces

 

°°°°°

 

Advanced

1)

Power Snatch + Hang Snatch + Overheadsquat

Find your daily 1 RM

 

2)

10-1

Burpees

Hang Power Snatch

Overheadsquat

60%

 

3)

6 Rounds

20 cal Row

30 seconds Rest

 

4)

100 Tuck Rocks

100 Hollow Body Bounces

 

 

04.07.2017

1)

Strict Press

10x2

 

2)

AMRAP 6 

Max Kettlebell Swings

6 Penalty Burpees for dropping the Kettlebell

 

°°°°°

 

Advanced

1)

Front Sots Press

5x3 

 

2)

Clean + Frontsquat + Jerk

Find your daily 1 RM

5x1 90%

5x2 80%

 

3)

Split Jerk

5x5 35% of C&J

5 sec pause in the split position

 

4)

AMRAP 6

Max Kettlebell Swings

6 Penalty Burpees for dropping the Kettlebell

 

5)

3 Sets

Dumbbell Strict Press x 10 reps

60 seconds Rest

Pronated Bent Over Barbell Row x 10 reps

60 seconds Rest

 

 

 

 

03.07.2017

1)

Backsquat

3x2

 

2)

5 Rounds

21 Wallballs 20/14 lb

15 Box Jumps 24/20 "

9 DB Snatch 22,5/15 kg

 

°°°°°

 

Advanced

1)

Snatch

Find your daily 1 RM

5x1 90%

5x2 80%

 

2)

Backsquat

Find your daily 2 RM

5x2 90%

 

3)

Muscle Up

5x50% unbroken Muscle Ups 

Rest 1 min

 

4)

5 Rounds

21 Wallballs 30/20 lb

15 Box Jumps

9 DB Snatch 30/22,5 kg

 

 

30.06.2017

1)

Teams of 2 

80 DB Snatches 22,5/15 kg

60 Boxjumps 24/20 "

Row 40 cal

60 DB Snatches 22,5/15 kg

40 Boxjumps 24/20 "

Row 30 cal

40 DB Snatches 22,5/15 kg

30 Boxjumps 24/20 "

Row 20 cal

 

°°°°°

 

Advanced

1)

50 Incline Pushups on Box 30"

followed by...

10 Kick Up to Wall Handstand

(working on proper hand and foot placement for Kick to Handstand)

followed by...

2 min Practice Handstand Hold

followed by...

2 min Practice Handstand Walk

followed by...

10 Wallclimbs

followed by...

Tabata: Hollow Hold

 followed by...

Tabata: Arch Hold

 

2)

AMRAP 7

7 Box Jumps 30/24 "

14 DB Snatch 30/22,5 kg

REST 3

AMRAP 7

7 strict HSPU

14 cal Row

REST 3

AMRAP 7

7 strict Pullups

14 Wallballs 30/20 lb

 

3)

800 m Carry (20-40 kg Odd Object)

 

29.06.2017

1)

AMRAP 15

15 Pullups

200 m Farmers Carry 2x24 kg

30 Strict Press 30/20 kg

 

2)

3 Sets

20 Banded Bicep Curls

20 Banded Tricep Pushdowns

20 Banded Pull Aparts

 

°°°°°

 

Advanced

1)

Backsquat

Find your daily 4 RM

5x2 @ 4 RM

 

2)

Deadlift

Find your daily 4 RM

3x5 @ 80% of 4 RM

 

3)

TnG Pushpress

Find your daily 5 RM

3x5 @ 90% of 5 RM

 

4)

AMRAP 15

15 C2B Pullups

200 m Farmers Carry 2x24 kg

30 Strict Press 35/25 kg

 

 

 

28.06.2017

1)

For Time

100 cal Row

50 cal Bike

100 Wallballs 20/14 lb

 

°°°°°

 

Advanced

1)

Power Snatch + Hang Snatch + Overheadsquat

 

2)

10-1

Power Snatch

Hang Power Snatch

Overheadsquat

60%

 

3)

5 Rounds

400 m Run

8 Bar Muscle Ups

 

 

 

26.06.2017

1)

5 Sets

3 Power Snatch

 

2)

21-15-9

Power Snatch 30/20 kg

Burpee over Bar

 

°°°°°

 

Advanced

1)

Snatch

Find your daily 1 RM

5x1 90%

5x2 80%

 

2)

Backsquat

Find your daily 2 RM

5x2 90%

 

3)

21-15-9

Power Snatch 42,5/30 kg

Burpee over Bar

 

4)

3 Sets

25 GHDSU

25 GHD Back Ext.

 

27.06.2017

1)

3 Sets

Kettlebell Strict Press x 8 reps

60 seconds Rest

Bent Over Barbell Row x 8 reps

60 seconds Rest

Bulgarian Split Squat x 8 reps (each leg)

Rest as needed

 

2)

3 Sets

AMRAP 3

15 Toes to Bar

15 Pushups

Max Double Unders

Rest 2

 

°°°°°

 

Advanced

1)

Sots Press

5x3 reps

 

2)

Clean + Frontsquat + Jerk

Find your daily 1 RM

5x1 90%

5x2 80%

 

3)

3 Sets

AMRAP 3

15 Toes to Bar

15 Pushups

Max Double Unders

Rest 2

 

4)

3 Sets

Kettlebell Strict Press x 8 reps

60 seconds Rest

Bent Over Barbell Row x 8 reps

60 seconds Rest

Bulgarian Split Squat x 8 reps (each leg)

Rest as needed

 

 

23.06.2017

1)

Teams of 2

12 Rounds

12 Toes to Bar

12 alt. reverse lunges with KB/DB

*alternating Rounds

 

2)

3 Sets

15 Skull Crusher

30 seconds rest

15 Hammer Curls

30 seconds rest

15 Lateral side raises

rest as needed

 

°°°°°

 

Advanced

1)

50 Incline Pushups on Box 30"

followed by...

10 Kick Up to Wall Handstand

(working on proper hand and foot placement for Kick to Handstand)

followed by...

2 min Practice Handstand Hold

followed by...

2 min Practice Handstand Walk

followed by...

10 Wallclimbs

followed by...

Tabata: Hollow Hold

 followed by...

Tabata: Arch Hold

 

2)

5 Rounds

12 DB Snatches 30/20 kg

12 Burpee Box Jumps over

12 Toes to Bar

 

3)

3 Sets

15 Skull Crusher

30 seconds rest

15 Hammer Curls

30 seconds rest

15 Lateral side raises

rest as needed

 

4)

800 m Carry (20-30 kg Odd Object)