WOD

WOD – Tue, Oct 31 2023_10_31_Strongman (Time) 65m Sandbag Carry @ heavy 65m Sandbag Carry @ moderate 65m Sandbag Carry @ lightrest 3 minutes65m Sandbag Carry @ light65m Sandbag Carry @ moderate 65m Sandbag Carry @ heavy | choose 3 differnet weight of the Sandbags| light = almost run, moderate = fast walking pace, heavy = walking pace| Score = toal time (incl. rest – weight in comments)  ___ 2023_10_31_WOD (AMRAP – Reps) EMOM 12Min 1 | cal Row + max Hang Clean & JerksMin 2 | rest Rx: 42,5 | 30 kgcaloriesM: 18 | 16 | 14 | 12 | 10 | 8 calRead More →

WOD – Mon, Oct 30 2023_10_30_Gymnastics (AMRAP – Reps) EMOM 10 x Toes to Bar | this is a great way to learn how to work within you capacity / get better at pacing| ideally reps are performed unbroken, but no need to go unbroken| look for consistent reps per minute| Score = lowest round  __ 2023_10_30_WOD (Time) 50 | 40 cal Bike 50 Overhead Squats 50 alt. Dumbbell Snatches Rx: Barbell: 42,5 | 30 kg Dumbbell: 22,5 | 15 kg TimeCap: 12 minutes | this should be a sprint – once a movement is done, there‘s no coming back to it| if the weightRead More →

WOD – Fri, Oct 27 2023_10_27_Strength (Weight) every 02:30 minutes for 12:30 minutes Set 1 | 5 Strict Presses & 10 Overhead Squats @ 35% Set 2 | 5 Strict Presses & 8 Overhead Squats @ 45% Set 3 | 5 Strict Presses & 6 Overhead Squats @ 55% Set 4 | 3 Strict Presses & 6 Overhead Squats @ 65% Set 5 | 3 Strict Presses & 6 Overhead Squats @ 75% | % of 1 RM Strict Press | perform the Strict Presses & regrip (no longer rest) the bar on the shoulders & perform the Overhead Squats | keep feet flat onRead More →

WOD – Thu, Oct 26 Deadlift ( every 3 minutes for 12 minutes Set 1 | 14 Deadlifts @ 65% Set 2 | 14 Deadlifts @ 65% Set 3 | 7 Deadlifts @ 75% Set 4 | 7 Deadlifts @ 75% ) | no heavy bouncing – keep the reps cleans | controlled way down | Score = weight ___ 2023_10_26_WOD (Time) 4 rounds 30 Walking Lunges 15 Toes to Bar   TimeCap: 12 minutes Rx+: 25 Toes to Bar | smaller sets with short rest on the Toes to Bar – it‘s a lot | consistent pace | Score = time

WOD – Wed, Oct 25 23_10_25_Lifting (Weight) every 2 minutes for 12 minutes Power Snatch & Hang Power Snatch Set 1 | 2.2 reps @ 75% Set 2 | 2.2 reps @ 75% Set 3 | 2.2 reps @ 75% Set 4 | 1.1 reps @ 80% Set 5 | 1.1 reps @ 80% Set 6 | 2.2 reps @ 80% | % of 1 RM Power Snatch | 2 Power Snatches . 2 Hang Power Snatches and so on | 10s rest between Power & Hang Power | Hang = above knees | Score = weight ___ 2023_10_25_WOD (AMRAP – Reps) EMOM 20 MinRead More →

WOD – Tue, Oct 24 2023_10_24_Gymnastics (Time) 7-5-3-5-7 Strict Pull Ups Handstand Push Ups   TimeCap: 10 minutes Rx+: deficit Handstand Push Ups | activate your lat for the Pull Ups | keep core engage in the HSPU | try to stay hollow in both movements | one strict movement with one dynamic movement | Score = time ___ 2023_10_24_WOD (Distance) Team of 2 – you go, i go 20 rounds 1min Row for max meters 10s Transition Time | switch every after one minute of work | focus on fast transitions | push the pace from the start of this one – go hardRead More →

WOD – Mon, Oct 23 2023_10_23_Lifting (2 Rounds for reps) Part A Dual Kettlebell Clean & Jerk work 15 minutes on your Skill   Part B Dual Kettlebell Clean & Jerk Ladder 10-8-6-4-2 rest as needed & repeat one time | learn the correct technique | go lighter in Part A | in Part B the weights increase when the reps decrease | Score = time (weights in comments) ___ 2023_10_23_WOD (AMRAP – Reps) 4 rounds 2min on | 2min off 12/9 cal Bike 3 Wall Walks   max Burpee Box Jump Overs Rx: 60 | 50 cm | the 2min on | 2min offRead More →

WOD – Fri, Oct 20 2023_10_20_Lifting (Weight) every 2 minutes for 10 minutes find a heavy complex of: 3 Snatch Grip Deadlifts 1 Hang Snatch 2 Overhead Squats 1 Snatch | perform the complex unbroken | no misses – only more weights on the Bar if you handle that | grippy one | Score = weight ___ 2023_10_17_WOD (Time) 7 rounds 21 Kettlebell Swings 7 Hang Power Snatches   Rx: Kettlebell 24 | 16 kg Barbell: 35 | 25 kg TimeCap: 14 minutes | focus on fast transitions | the weight should be super light on the Barbell – you should be able to goRead More →

WOD – Thu, Oct 19 2023_10_19_Gymnastics (Time) 3 rounds 12 Muscle Ups rest 2 minutes | Bar Muscle Up – Jumping Bar Muscle Ups | for your scaling: we are looking for putting some reps unbroken togehther – no singles | Singles only in the Rx Version | if you can Rx Muscle Ups – probably scale the reps down | Score = time (incl. Rest) ___ 2023_10_19_WOD (Time) Team of 2 – you go, i go 10 Sandbag over Shoulder 20 Sandbag Squats 40 Burpees over Sandbag 80 cal Bike 40 Burpees over Sandbag 20 Sandbag Squats 10 Sandbag over Shoulder   TimeCap: 20Read More →

WOD – Wed, Oct 18 2023_10_18_Gymnastics (AMRAP – Reps) Pistols work 15 minutes on your Skill | try different progressions or 5 sets 1 min max alt. Pistols 1 min rest | full range of motion – hips below knees | Score = total reps ___ Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest. | Going into this workout, have an idea of which movementsRead More →