WOD

 

03.05.2017

1)

Frontsquats

6x2

 

2)

For Time

100 Double Unders

21 Thruster 42,5/30 kg

80 Double Unders

15 Thruster 42,5/30 kg

60 Double Unders

9 Thruster 42,5/30 kg

 

°°°°°

 

Advanced

1)

Overheadsquat from Floor

Find your daily 2 RM

10x1 80%

Max reps at 80%

 

2)

For Time

100 Double Unders

21 Thruster 42,5/30 kg

80 Double Unders

15 Thruster 42,5/30 kg

60 Double Unders

9 Thruster 42,5/30 kg

 

3)

AMRAP 10

3 Muscle Ups

9 strict HSPU

15 Russian Swings 32/24 kg

 

 

 

02.05.2017

1)

3 Sets

45 seconds strict Pullups

15 seconds Rest

45 seconds strict Press 25/15 kg

15 seconds Rest

45 seconds Pushups

75 seconds Rest

 

2)

4 Sets

60 seconds Burpees

60 seconds Rest

 

°°°°°

 

Advanced

1)

Clean & Jerk

Find your daily 2 RM

5x2 90%

 

2)

Clean + Frontsquat + Jerk

5x1 90% of daily 2 RM

 

3)

3 Rounds

40 cal Row

30 Wallballs 30/20 lb

20 Burpee over Erg

Rest 3 min

 

4)

3 Sets

15-20 GHD Back Ext.

15-20 GHD Situps

 

 

01.05.2017

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)

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

 

28.04.2017

1)

Teams of 2

AMRAP 8

100 Hang Power Snatch 35/20 kg

ME Toes to Bar

REST 2

AMRAP 8

100 Thruster 42,5/30 kg

ME Toes to Bar

REST 2

AMRAP 8

100 Burpees

ME Toes to Bar

 

°°°°°

 

Advanced

1)

3 Sets

5 Weighted Pullups

5 weighted Ring Dips

 

2)

For Time

50 cal Row

50 Box over Jumps

50 Sumo Deadlift Highpulls 42,5/30 kg

50 Handstand Pushups

50 Sumo Deadlift Highpulls 42,5/30 kg

50 Box over Jumps

50 cal Row

 

3)

3 Sets

Strict Toes to Bar 8-10

Rest 1 min

Glut Ham Raises 6-8

Rest as needed

 

 

27.04.2017

1)

4 Rounds

500 m Row

25 Deadlifts 70/50 kg

Rest 1:1 or Partner works

 

°°°°°

 

Advanced

1)

 

Handstand Hold (Practice 3 min)

followed by

Handstand Walk (Practice 3 min)

followed by

3x30 sec Handstand Hold Facing Wall

followed by

3x30 sec Wall Handstand Hold 

 

2)

Jerk

Find your daily max in doubles

3x2 90%

 

3)

Deadlift

1x20

3x10 

+5 kg from last week

 

4)

3 Sets

21 Wallballs 30/20 lb

15 Power Cleans 60/40 kg

9 Power Snatch 60/40 kg

Rest 3 min

 

26.04.2017

1)

Backsquat

6x2

 

2)

"Karen"

150 Wallballs

 

°°°°°

 

Advanced

1)

Power Snatch + Hang Power Snatch

Find your daily 1 RM

3x2+2 80%

 

2)

Power Clean + Power Jerk

Find your daily max in singles

3x1+2 80%

 

3)

AMRAP 15

15 Burpee Box Jumps

15 Toes to Bar

90 Double Unders

 

4)

3 Sets

Bent over Row 8-10

rest as needed

Floor Press 10-12

rest as needed

 

 

21.04.2017

1)

Teams of 2

AMRAP 20

50 cal Row

50 Hang Power Cleans 52,5/35 kg

50 Pushups 

 

 

Advanced

1)

4 Rounds

5 Muscle Ups

20 SDHP 42,5/30 kg

100 Double Unders

 

2)

EMOM 20

Min 1: Row 15 cal

Min 2: 5-15 HSPU

 

3)

3 Sets

30 Banded Pull Aparts

30 Banded Triceps Pushdown

30 Banded Bicep Curls

 

 

 

 

 

 

20.04.2017

1)

Backsquat

5x5

 

2)

Benchpress

5x5

 

3)

3 Sets

Max Toes to Bar

Rest as needed

 

°°°°°

 

Advanced

1)

Backsquat

6x6 80%

 

2)

Jerk

Find your daily max in doubles

3x2 90%

 

3)

Deadlift

1x20

3x10 

+5 kg from last week

 

4)

3 Sets

AMRAP 2 

5 Burpees

10 Toes to Bar

Rest 2 min

 

19.04.2017

1)

6 Wallclimbs

3x30 seconds Wall facing handstand hold

3x30 seconds Wall handstand hold

*rest between sets

 

2)

3 Rounds

50 Double Unders

40 Wallballs 20/14 lb

30 Kettlebell Swings 24/16 kg

Rest 3 min

 

°°°°°

 

Advanced

1)

Power Snatch + Hang Power Snatch

Find your daily 1 RM

3x2+2 80%

 

2)

Power Clean + Power Jerk

Find your daily max in singles

3x1+2 80%

 

3)

3 Rounds

50 Double Unders

40 Wallballs 20/14 lb

30 Kettlebell Swings 32/24 kg

Rest 3 min

 

4)

3 Sets

10-12 Bent over Row

Rest as needed

10-12 Skull crusher with DB's

Rest as needed

 

 

18.04.2017

1)

Build to today's heaviest Complex

Power Clean + Hang Clean

 or

5x3 Frontsquat

 

2)

21-15-9

Frontsquats

Burpees

 

°°°°°

 

Advanced

1)

Clean & Jerk

Find your daily max in triples

Drop back down to 65% of 1 RM, and then ...

Find your daily max in doubles

Drop back down to 65% of 1 RM, and then ...

Find your daily max in single

5x3 75 % of the heaviest single

 

2)

EMOM 20

Min 1: 18 cal Row

Min 2: 1 Round Cindy

 

3)

100 Hollow Rocks

100 Arch Rocks

 

17.04.2017

Advanced

1)

Frontsquat

6x2 80%

 

2)

Hang Snatch

Find your daily max in doubles

5x1 100%

 

3)

Snatch

Find your daily max

5x1 90%

 

4)

3 Rounds

21 cal Row

15 C2B Pullups

9 strict HSPU

 

12.08.2016

1)

Teams of 2

80 Wallballs

60 Shoulder to Overhead 70/50 kg

40 Handstand Pushups

5 min Rest

80 Wallballs

60 Hang Power Cleans 70/40 kg

40 Handstand Pushups

 

15.08.2016

1)

Benchpress

5-4-3-2-1-1

 

2)

4 Rounds

60 seconds row for cal

Rest 15 seconds

60 seconds pushups

Rest 15 seconds

60 seconds strict supinated grip pull-ups

Rest 90 seconds

 

11.08.2016

1)

Backsquat x 5-4-3-2-1

 

2)

6 Sets

2 min on / 2 min off

Row 300/250 m

Pushups x Max Reps