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201023 Workout

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

201022 Workout

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

201021 Workout

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 …

201021 Workout Weiterlesen »

201020 Workout

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

201019 Workout

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

201018 Workout

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

201017 Workout

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

201016 Workout

Clean“hang SqCl”5` Technic Beginner (white-orange):12` EMOM: 3reps Advanced (blue-Black):12` EMOM: 3reps increase weight Elite (Red):12` EMOM: find 3RM For time: TC` 9“Quick and Dirty”42-30-15DB Snatch 22,5/15kg21-15-9Box Jumps

201015 Workout

OHSevery 2 Minutes for 14 Minutes6 Repsall weights should be “”working”” weights and around 60% of 3 RM For time:“Allrounder”5AMRAP 25 Double Under12 Pistols/Split Squats 5`AMRAP6 Burpees over the Bar12 Pull ups/JPLU/RR 5`AMRAP25 Double Under6 OHS 50/35kg Gym WodSkill: Pistol + Strength for Muscle up

201014 Workout

Strength and SkillHandstand-Skills Beginner (white-orange):10` EMOM: Wall-Climbs Advanced (blue-Black):10` EMOM: 15-25sec HS Hold Elite (Red):10` EMOM: 1-5 strict HSPU 15`AMRAP“Little Nate”2 Muscle ups/CTB/PLU4 Handstand Push-ups8 KB Swings 32/24kg Oly WodSkill: Clean Pull + Power Clean