November 2022

WOD – Wed, Nov 30 2022_11_30_Gymnastics (AMRAP – Reps) every minute for 10 minutes max Handstand Push Ups | score = total reps | we are looking for consistent reps over all rounds – so choose a rep scheme and stick to it | ideally reps are performed unbroken 2022_11_30_WOD (AMRAP – Reps) AMRAP 4 50 Double Unders 5 Front Squats rest 2 minutes AMRAP 4 50 Double Unders 5 Squat Cleans rest 2 minutes AMRAP 4 50 Double Unders 5 Front Squats rest 2 minutes Rx: 60 | 42,5 kg | we are looking for fast transitions

WOD – Tue, Nov 29 2022_11_29_Lifting (Weight) every 2 minutes for 10 minutes 1 High Hang Power Clena 1 Mid Thigh Hang Power Clena 1 Above Knee Hang Power Clean 1 Below Knee Hang Power Clena 1 Power Clean @ 70 % | the start position of each rep gets lower | keep shoulder on top of the bar & push your legs into the floor | arms long & relaxed

WOD – Mon, Nov 28 Snatch (every 3 minutes for 15 minutes Set 1 | 1.1.1.1.1 @ 60 % Set 2 | 1.1.1.1.1 @ 65 % Set 3 | 1.1.1.1.1 @ 70 % Set 4 | 1.1.1.1.1 @ 75 % Set 5 | 1.1.1.1.1 @ 78 % ) | 5 single reps per set with 10 seconds rest between the reps | focus on a vertical extension & keep the bar close 2022_11_28_WOD (Time) For time 10 rounds 8 Thrusters 8 Pull Ups Rx: 35 | 25 kg TimeCap: 12 minutes | we are looking for a consistent pace over the whole workout

WOD – Fri, Nov 25 Deadlift (every 2 minutes for 12 minutes Set 1 | 5 Deadlifts @ 35 % Set 2 | 5 Deadlifts @ 45 % Set 3 | 5 Deadlifts @ 55 % Set 4 | 5 Deadlifts @ 65 % Set 5 | 5 Deadlifts @ 75 % Set 6 | max Deadlifts @ 85 %) | the final set is your core set – give everything you have and get as many quality & unbroken reps as possible 2022_11_25_WOD (Time) For time 50 Push Ups 75cal Row 100 American Kettlebell Swings 125 Air Squats Rx: 24 | 16 kg |Read More →

WOD – Thu, Nov 24 2022_11_24_Strength (Weight) 6 sets Set 1-2 | 2 Strict Presses + 4 Overhead Squats @ 60% Set 3-4 | 3 Srict Presses + 3 Overhead Squats @ 70% Set 5-6 | 4 Strict Presses + 2 Overhead Squats @ 80% | rest as needed | rest ideally 90 seconds 2022_11_24_WOD (AMRAP – Reps) AMRAP 12 3-6-9-12-15-x Toes to Bar Power Cleans Handstand Push Ups | learn to go hard but don’t overpace in the first minutes

WOD – Wed, Nov 23 Front Squat (Set 1 | 6 reps @ 65 % Set 2 | 6 reps @ 75 % Set 3 | 6 reps @ 80 % Set 4 | 6 reps @ 80 %) rest as needed 2022_11_23_WOD (Time) 5 rounds 8 Shuttle Runs 21 Kettlebell Sumo Deadlift High Pulls 250/200m Row Rx: 24 | 16 kg TimeCap: 16 minutes | 1 Shuttle Run = 8m In & Out

WOD – Tue, Nov 22 2022_11_21_Gymnastics (AMRAP – Reps) 20 sets X Pull Ups TimeCap. 10 minutes | you have to complete sets of X reps – not more, not less. So after every X reps drop from the bar | work with the clock. Like go every x seconds or so 2022_11_21_WOD (AMRAP – Reps) every 60s for 4 rounds 6 Bar Facing Burpees 4 Power Cleans @ 60 % rest 2 minutes every 60s for 4 rounds 6 Bar Facing Burpees 6 Power Cleans @ 50 % rest 2 minutes every 60s for 4 rounds 6 Bar Facing Burpees 8 Power Cleans @Read More →

WOD – Mon, Nov 21 2022_11_20_Lifting (Weight) 6 sets Set 1-2 | 2 Cleans + 2 Jerks @ 60 % Set 3-4 | 2 Cleans + 2 Jerks @ 70 % Set 5-6 | 2 Cleans + 2 Jerks @ 80 % rest as needed | do one Clean – reset – do another Clean and go directly into the Jerks | rest as needed – ideally 90s 2022_11_20_WOD (AMRAP – Reps) AMRAP 16 20 Kettlebell Swings 15 Box Jumps 10 Sit Ups 5 lanes Suitcase Carry | we are looking for a consistent pace | 1 lane = 8m | tighten your core whileRead More →

WOD – Fri, Nov 18 Pistols (work 20 minutes on your Pistols) | try different progressions | find you scale for future Pistol workouts Pistols (work 20 minutes on your Pistols) | try different progressions | find your scale for future Pistol Workouts 2022_11_18_WOD (Time) every 5 minutes for 4 sets 40 Double Unders 30 alt. Dumbbell Snatches 20 Toes to Bar 10 Dumbbell Facing Burpees Rx: 22,5 | 15 kg | Score = total time (no rest included) | try to keep rounds consistent

WOD – Thu, Nov 17 2022_11_17_Accessory (Time) For Time 25 Push Ups (2 plates deficit) 25 Push Ups (1 plate deficit) 25 Push Ups 25 Push Ups on Knees <p>| we are looking for quality reps here</p><p>| make them burn – rest as little as possible</p><p> </p><p> </p>