WOD – Tue, Jan 31 2023_31_01_Strength (Time) 45 Deadlifts @ 60 % 10s on | 20s off | accumulate reps as fas as possible while focusing on perfec form | no heavy bounce on the ground allowed | Touch & Go is allowed . 2023_31_01_WOD (3 Rounds for reps) every 6 minutes for 3 rounds 70 Jumping Jacks 35 Wall Balls 7 Pull Ups Rx: 9 | 6 kg Rx+: every 5 minutes

WOD – Mon, Jan 30 2023_30_01_Gymnastics (5 Rounds for reps) 5 sets 1 minute max reps of Double Unders rest 1 minute btw sets | if you struggle with high volume Double Unders make sure to split them from the start | tray to stay consistent over the rounds | keep elbows close to your body . 2023_30_01_WOD AMRAP 20 8 Toes to Bar 10 Dumbbell Hang Clean & Jerk 14/12 cal Row or Bike Rx: 22,5 | 15 kg | fast transitions are key | switch arms on the Clean & Jerks after 5 reps | consistent splits

WOD – Fri, Jan 27 2023_27_01_Strength (Weight) every 02:00 minutes for 16:00 minutes Set 1 | 4 Back Squats @ 60% Set 2 | 4 Back Squats @ 60% Set 3 | 4 Back Squats @ 65% Set 4 | 4 Back Squats @ 65% Set 5 | 4 Back Squats @ 70% Set 6 | 4 Back Squats @ 70% Set 7 | 4 Back Squats @ 75% Set 8 | 4 Back Squats @ 75% | focus on quality reps . 2023_27_01_WOD (AMRAP – Reps) AMRAP 9 15 Toes to Bar 10 Deadlifts 5 Hang Power Snatches | split the Toes to BarRead More →

WOD – Thu, Jan 26 2023_26_01_Gymnastics (AMRAP – Reps) 12 Muscle Ups Rest/Work 1:1 9 Muscle Ups Rest/Work 1:1 6 Muscle Ups Rest/Work 1:1 3 Muscle Ups TimeCap 12 minutes | sets do no need to be unbroken . 2023_26_01_WOD (AMRAP – Reps) AMRAP 18 (in a team of 2) 55 Deadlifts 55 Wall Balls 55 cal Row 55 Bar Facing Burpees Rx: Barbell: 102,5 | 70 kg Wall Ball: 9 | 6 kg | you go, i go

WOD – Wed, Jan 25 2023_25_01_Strength (Weight) every 02:00 minutes for 16:00 minutes Set 1 | 4 Front Squats @ 60% Set 2 | 4 Front Squats @ 60% Set 3 | 4 Front Squats @ 65% Set 4 | 4 Front Squats @ 65% Set 5 | 4 Front Squats @ 70% Set 6 | 4 Front Squats @ 70% Set 7 | 4 Front Squats @ 75% Set 8 | 4 Front Squats @ 75% | focus on quality reps | hold up your ellbows . 2023_25_01_WOD (4 Rounds for reps) 4 rounds 03:00 min 0n | 01:00 min off AMRAP 3 DualRead More →

WOD – Tue, Jan 24 2023_24_01_Gymnastics (Time) in teams of 2 16-14-12-10-8-6-4-2 Toes to Bar TimeCap: 15 minutes | Flow: A does 16, B does 16, A does 14… | if you do this on your own, rest as long as your previous set took | know your threshold – small sets with short rest is often the best way . 2023_24_01_WOD (AMRAP – Reps) EMOM 20 Min 1 | 12-15 Box Jumps Min 2 | 12-15 alt. Dumbbell Snatches Min 3 | 10-12 cal Bike Min 4 | 5-6 Power Cleans Rx: Box: 60 | 50 cm Dumbbell: 22,5 | 15 kg Barbell: 50Read More →

WOD – Mon, Jan 23 2023_23_01_Lifting (Weight) every 15 seconds for 30 rounds 1 Dumbbell Clean & Jerk | focus on quality reps and alternate arms on every rep | Flow = first round right arm | second round left arm . 2023_23_01_WOD (AMRAP – Reps) every 2 minutes for 8 sets 10 Dumbbell Thrusters + Round 1 | 6 Burpees Round 2 | 8 Burpees Round 3 | 10 Burpees Round 4 | 12 Burpees Round 5 | 14 Burpees Round 6 | 16 Burpees Round 7 | max Burpees Round 8 | max Burpees Rx: 22,5 | 15 kg | we use oneRead More →

WOD – Fri, Jan 20 2023_20_01_Lifting (Weight) every 02:30 minutes for 17:30 minutes Set 1 | 5 Clean & Jerks @ 65% Set 2 | 5 Clean & Jerks @ 65% Set 3 | 5 Clean & Jerks @ 65% Set 4 | 5 Clean & Jerks @ 65% Set 5 | 5 Clean & Jerks @ 70% Set 6 | 5 Clean & Jerks @ 70% Set 7 | 5 Clean & Jerks @ 70% | all reps performed as singles | don’t drop the bar – controlled way down | no touch & go . 2023_20_01_WOD (Time) For time in a team ofRead More →

WOD – Thu, Jan 19 2023_19_01_Strength (Weight) 4 sets 10 Barbell Hip Thrusts max Barbell Front Rack Hold rest 90 seconds | One second hold in the top position of the Hip Thrust | press at the Hold your legs into the ground, squeeze your bum and do not overarch your back . 2023_19_01_WOD (AMRAP – Reps) AMRAP 20 8m Dumbbell Overhead Walking Lunges 8 Dumbbell Facing Burpees 8m Dumbbell Overhead Walking Lunges 8 Pull Ups Rx: 22,5 | 15 kg

WOD – Wed, Jan 18 2023_18_01_Gymnastics (AMRAP – Reps) 2 rounds AMRAP 3 60 Double Unders directly into Round 1 | max strict Handstand Push Ups (Pike Push Ups) Round 2 | max Wall Walks | there’s a 90 seconds TimeCap for the Double Unders | small sets with short rest on the Gymnastics . 2023_18_01_WOD (AMRAP – Reps) EMOM 20 Min 1 | 11/9 cal Bike Min 2 | 6-8 Burpee Box Overs Min 3 | 11/9 cal Row Min 4| 15 American Swings Rx: Box: 60 | 50 cm Kettlebell: 24 | 16 kg | keep reps consistent | adjust reps as neededRead More →