WOD

 

30.05.2017

1)

5 Sets

Benchpress x 6

 

2)

5 Rounds

10 Pullups

20 Pushups

40 Airsquats

 

°°°°°

 

Advanced

1)

Clean & Jerk

Find your daily 3 RM

Drop down to 50% and find your 2 RM

Drop Down to 50% and find your 1 RM

 

2)

Every 2 min until failure

250 m Row

4 Toes to Bar

Round 2: 8 Toes to Bar

Round 3: 12 Toes to Bar

Etc...

 

3)

3 Sets

8-10 Seated DB strict Press

 

 

29.05.2017

1)

21-18-15-12-9-6-3

Run 200 m

Strict Press 35/20 kg

 

°°°°°

 

Advanced

1)

Backsquat

6x4 80%

 

2)

Snatch

Find your daily 2 RM

Drop down to 50 % and find your daily 1 RM

 

3)

Snatch Pull

3x5 100 % of 1 RM

 

4)

5 Rounds

12 Hang Power Cleans 42,5/35 kg

12 Thruster 42,5/35 kg

12 Burpees

 

5)

3 Sets

10 Bent over Rows

 

 

26.05.2017

1)

Teams of 2

4 Rounds

400 m Run

42 Wallballs 20/14 lb

30 Toes to Bar

18 Burpees

 

°°°°°

 

Advanced

1)

Frontsquat

6x2 80%

 

2)

Snatch

Find your daily 3 RM

Drop down to 50 % and find your daily 2 RM

 

3)

Snatch Pull

3x3 100 % of 1 RM

 

4)

For Time

40 cal Row

30 C2B

20 OHS 60/40 kg

 

 

 

19.05.2017

1)

AMRAP 25

Teams of 2

300 Double Unders

200 Toes to Bar

100 DB Snatch 22,5/15 kg

 

°°°°°

 

Advanced

1)

Teams of 2

300 Double Unders

200 Toes to Bar

100 DB Snatch 30/20 kg

 

2)

3 Sets not for time

15-20 GHD Situps

Rest as needed

60 seconds Chinese Plank

Rest as needed

 

18.05.2017

1)

10-1

Burpee over Bar

Hang Power Cleans 42,5/30 kg

200 m Run

 

°°°°°

 

Advanced

1)

Frontsquat

Find your daily 3 RM

3x3 85%

 

2)

Deadlift

Deadlift

1x20

3x10 

+5 kg from last week

 

3)

10-1

Thruster 42,5/30 kg

Bar Facing Burpees

Hang Power Clean 42,5/30 kg

200 m Run after every Round

 

 

 

 

17.05.2017

1)

Overheadsquats or Frontsquat

Find your daily 2 RM

 

2)

EMOM 12

Min 1: 12 KB Front Rack Lunges

Min 2: 12 Def. Pushups

Min 3: 12 KB Front Rack Squats

Min 4: 40 Seconds Plank Hold

 

°°°°°

 

Advanced

1)

Snatch + Hang Snatch + OHS

Find your daily 1 RM

3 x 2+2+2 80%

 

2)

Paused Power Clean + Paused Power Jerk

3+3 - Build to a heavy but perfect set

 

3)

Power Clean + Split Jerk

3+3 - Build to a heavy but perfect set

 

4)

TnG Power Clean + TnG Split Jerk

3+3 - Build to a heavy but perfect set

 

5)

3 Sets

20 KB Front Rack Lunges

Rest as needed

20 Double KB Swings

Rest as needed

10 DB strict Press

Rest as needed

 

 

16.05.2017

1)

"Helen"

3 Rounds

400 m Run

21 Kettlebell Swings 24/16 kg

12 Pullups

 

°°°°°

 

Advanced

1)

Clean

Find your daily 2 RM

 

2)

Hang Clean

Find your daily 2 RM

 

3)

Clean + Hang Clean

Find your daily 1 RM

 

4)

"Fat Helen"

3 Rounds

21 Kettlebell Swings 32/24 kg

12 C2B Pullups

 

5)

3 Sets

6-8 Glute Ham Raises

Rest as needed

8-10 Bent over Rows

Rest as needed

 

15.05.2017

1)

Backsquat

Find your daily 3 RM

3x3 90%

 

2)

5 Sets

High Box Jumps

1.1.1

 

3)

AMRAP 4

Max Burpee Box Jumps

 

°°°°°

 

Advanced

1)

Snatch

Find your daily 1 RM Hang Snatch

Drop down to 50% and find your daily 1 RM Snatch

 

2)

Backsquat

Find your daily 3 RM

3x3 90%

 

3)

4 Rounds

10 Power Cleans 60/40 kg

10 Pushjerks 60/40 kg

50 Double Unders

 

 

 

12.05.2017

1)

Teams of 2

2 Rounds

60 Hang Power Cleans 60/40 kg

60 Burpees

60 Dumbbell Snatch 30/20 kg

60 Toes to Bar

 

°°°°°

 

Advanced

1)

AMRAP 8

Row for Meters

REST 2

AMRAP 8

8 Thruster 52,5/35 kg

12 Toes to Bar

200 m Run

REST 2

AMRAP 8

Row for Meters

REST 2

AMRAP 8

8 Sumo Deadlift Highpulls 52,5/35 kg

12 Toes to Bar

200 m Run

 

 

11.05.2017

1)

5x3 Pushpress

 

2)

AMRAP 12

50 Thruster 35/20kg

50 Pullups

 

°°°°°

 

Advanced

1)

Frontsquats

50x 70% of 1 RM

Split it into as many sets as you have to.

 

2)

Deadlift

1x20

3x10 

+5 kg from last week

 

3)

10-1 @ 42,5/30 kg

Frontsquat

Strict TTB

Hang Power Clean

Strict Pullups

 

10.05.2017

1)

5 Rounds

10 Deadlifts 100/80 kg

20 Burpees

400 m Run

 

°°°°°

 

Advanced

1)

Overheadsquat from Floor

Find your daily 2 RM

10x1 80%

Max reps at 80%

 

2)

5 Rounds

20 Wallballs 30/20 lb

20 Pullups

  

3)

3 Sets

45 seconds strict Pullups

15 seconds Rest

45 seconds strict Press 35/20 kg

15 seconds Rest

45 seconds Pushups

75 seconds Rest

 

 

 

08.05.2017

1)

Backsquat

4x5

 

2)

Benchpress

4x5

 

3)

4 Sets

ME strict Pullups or Ring Rows

 

°°°°°

 

Advanced

1)

Hang Snatch

Find your daily 1 RM

3x1 90%

 

2)

Snatch

Find your daily 2 RM

3x2 90%

 

3)

Backsquat

Find your 5 RM

3x5 90%

 

4)

5 Rounds 

9 C2B Pullups

15 Pushups

21 Airsquats

42 Double Unders

 

09.05.2017

1)

3 Sets

10 Goblet Squats 31X1

Rest 30 seconds

20 Banded Good Mornings

Rest 30 seconds

30 Russian Swings

Rest 60 seconds

 

2)

5 Rounds

2 min on / 2 min off

250 m Row

Max Airsquats

 

°°°°°

 

Advanced

1)

Clean & Jerk

a. Find your daily 2 RM

b. 5x2 90%

c. Clean + Frontsquat + Jerk

5x1 90% of daily 2 RM

 

2)

Strict Press

Build to a 3 RM

 

3)

For Time

12 Muscle Ups

30 HSPU

8 Muscle Ups

20 HSPU

4 Muscle Ups

10 HSPU

 

4)

3 Sets

15-20 GHD Back Ext.

15-20 GHD Situps

 

 

 

04.05.2017

1)

4 Sets

AMRAP 3

500/400 m Row

ME Power Cleans 60/40 kg

Rest 3 min

 

°°°°°

 

Advanced

1)

Frontsquats

50x 70% of 1 RM

Split it into as many sets as you have to.

 

2)

Deadlift

1x20

3x10 

+5 kg from last week

 

3)

10-1 @ 42,5/30 kg

Power Clean

Strict TTB

Power Snatch

Strict Pullups