Strict Pressevery 2 Minutes for 12 Minutes6 Repsall weights should be “”working”” weights start around 60% of your 1RM 12` AMRAP“Humbling Metall”2-4-6-8-10-12-14-….Single arm Overhead Lunge 32/20kgDouble KB Basic Swing 32/20kg Start every Round with 3 Burpee Box Jumps Oly WodSkill: Clean Pull + 2 Power Clean Fundamental Wod12` AMRAP1-2-3-4-5-6-….KB Power SwingDip / Bench DipKB Front …
DL every 3 Minutes for 15 Minutes10 Repsall weights should be “”working”” weights and around 60% of 3 RM 2 Rounds for Time: TC`20“Invictus”10 RMUS/BMUS/CTB/PLU30 double DB DL 22,5/15kg60 Single Arm Push Press 22,5/15kg
Pull upTeams of 2 Beginner (white-orange):10` EMOM neg. PLU Advanced (blue-Black):10` EMOM PLU Elite (Red):1-2-3-4-5-6-7-8-9-10(every set need to be ub!)after hitting max do max effort sets until time is over Hero “Walsh” TC`4 Rounds for time:22 Burpee Pull ups /JPLU22 Backsquats 85/60kg200m run with 20kg over head
Snatch Pull + hang SqSN Note: Focus on the first Pull of the Clean. Do the Movements as a complex. Beginner (white-orange):8` EMOM: 2x complex Advanced (blue-Black):8` EMOM: 2x complex increase weight Elite (Red):8` EMOM: find heavy complex Hero “Randy”For Time:75 Snatches 35/25kg
OHSevery 2 Minutes for 14 Minutes6 Repsall weights should be “”working”” weights and around 60% of 3 RM Every 3:00 for 5 Rounds“Leg shredder”35 Double Under15 double KB FSQ 2×24/16kgWall-Sit until the 2:30min Gym WodSkill: Handstand-Pushups
Strength and Skill“7` Double / Tripple Under practice Core WoD: Loaded Core: 10`AMRAP, in Teams of 2, relay (switch after the Round) every Round should be ub. Kein rennen erlaubt nur gehen! Double KB (heavy) 20m Over Head Carry20m Front Rack Carry20m Farmers Carry 15` AMRAP“Ripping Core”12 DB Clean 22,5/15kg12 TTB / GR / SU12 …
BSQevery 3 Minutes for 15 Minutes8 Repsall weights should be “”working”” weights and around 60% of 3 RM 3 Rounds for Time: TC` 20“Little Kelly”400m run30 Box Jumps30 Wallballs Oly WodSkill: hang Power Snatch + Over-Head-SquatGym WodSkill: Rope Climbs
Strict Pressevery 2 Minutes for 12 Minutes8 Repsall weights should be “”working”” weights and around 60% of 1 RM Fot Time: 10` TC“Push it to the limit”30 SDLHP 60/40kg30 Push Press30 DL30 Burpees over the Bar Oly WodSkill: Power Celan + Push Jerk
Deadliftevery 3 Minutes for 15 Minutes10 Repsall weights should be “”working”” weights and around 60% of 3 RM For time TC`14“Sprinter”100 Double Under35 TTB35 DL 80/60 kg35 Push ups35 Box Jumps
Pull upTeams of 210` AMRAP Beginner (white-orange):Ring Rows (same resistance) Advanced (blue-Black):PLU Elite (Red):CTB Hero “Coe” TC`2510 Rounds for time:10 Thruster 43/30kg10 Ring Push ups/ Push ups