CategoriesWod

WOD WOD, 20. Juni 2023

WOD – Tue, Jun 20

2023_06_20_Gymnastics (AMRAP – Reps)
EMOM 12
Min 1 | 20-30s Hollow Hold
Min 2 | 8-15 (Ring) Push Ups
Min 3 | 20-30s Arch Hold
Min 4 | 8-15 (weighted) Strict Knee Raises

Rx: Push Ups & Strict Knee Raises
Rx+: Ring Push Ups & weighted Strict Knee Raises

| this is for quality

| focus on perfect positions

| Score = total reps of Min 2 & 4

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2023_06_20_WOD (AMRAP – Reps)
AMRAP 9
8 Single Arm Dumbbell Hang Snatches
10 Toes to Bars
50m Farmers Carry

Rx:
Dumbbell: 22,5 | 15 kg
Kettlebell: 24 | 16 kg

| be consistent in your tempo

| 10m Carry = 1 rep

| Score = total reps

CategoriesWod

WOD WOD, 19. Juni 2023

WOD – Mon, Jun 19

Power Snatch (3 Power Snatches

every 90 seconds for 15 minutes

Set 1-3 | 60-70 %
Set 4-6 | 70-80 %
Set 7-10 | +80%)

| touch and go

| keep the bar close to your body on both ways (up & down)

| don’t jump to wide – go under the bar

| Score = highest weight

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2023_06_19_WOD (AMRAP – Reps)
EMOM 16
MIn 1 | 15/12 cal Bike
Min 2 | 12-14-16-18 Wall Balls
Min 3 | 8-10-12-14 Burpee Pull Ups
Min 4 | rest

Rx: 9 | 6 kg
Rx+: 12 kg | 9kg and start with 14 and 10 reps

| calories on the Bike stay the same

| every round the Wall Balls and the Burpee Pull Ups go up by 2 reps

| choose your rep scheme accordingly

| Score = total reps

CategoriesWod

WOD WOD, 16. Juni 2023

WOD – Fri, Jun 16

2023_06_16_Gymnastics (Time)
3 sets
20 Wall Facing Handstand Shoulder Taps
1 Wall Walk (only way up)
max Wall Facing Handstand Hold
rest 90 seconds

| quality reps on the Shoulder Taps

| try to bring your hands as close to the wall as possible – but feel comfortable

| try to stay hollow

| Score = total time in Handstand Hold

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2023_06_16_WOD (2 Rounds for reps)
AMRAP 6
10 Power Snatches
50 Double Unders

rest 3 minutes

AMRAP 6
10 Handstand Push Ups
50 Double Unders

Rx: 42,5 | 30 kg
Rx+: 50 | 35 kg

| all styles of Snatches allowed

| Score = reps (2 scores)

CategoriesWod

WOD WOD, 15. Juni 2023

WOD – Thu, Jun 15

Power Clean (12 sets
1 Power Clean

Set 1-4 | @ 75 %
Set 5-8 | @ 80 %
Set 9-12 | @ 85 %

Set 1-4 | 2s pause in catch
Set 5-8 | 2s pause below knee
Set 9-12 | no pause)

| tick to the pauses and try to be as explosive as possible

| Score = weight of Set 9-12

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2023_06_15_WOD (2 Rounds for reps)
4 x AMRAP 1
4 Bar Facing Burpees
4 Power Cleans
max Air Squats
rest 30 seconds between sets

rest 2 minutes

4 x AMRAP 1
6 Bar Facing Burpees
6 Power Cleans
max Air Squats
rest 30 seconds between sets

Rx: 60 | 42,5
Rx+: 70 | 47,5 kg

| the pauses let you go a little bit harder than you think

| Score = Air Squats (2 scores)

CategoriesWod

WOD WOD, 14. Juni 2023

WOD – Wed, Jun 14

Bear Complex (5 sets for load)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

| perform the complex unbroken

| bilud in weight over rounds

| Score = highest weight

2023_06_14_WOD (Time)
1.000m Row | 3.000m Bike
5-4-6-3-7-2-8-1-9
Dual Dumbbell Squats
Burpees over Dumbbell
3.000m Bike | 1.000m Row

Rx: 22,5 | 15 kg
TimeCap: 16 minutes

| Score = time

CategoriesWod

WOD WOD, 13. Juni 2023

WOD – Tue, Jun 13

2023_06_13_Gymnastics (2 Rounds for reps)
EMOM 16
Min 1 | x (Chest to Bar) Pull Ups
Min 2 | x (Flying) Push Ups

Rx: Pull Ups & Push Ups
Rx+: Chest to Bar Pull Ups & 15|10 kg Plate

| choose a number and stay consistent over all rounds

| you haven’t to do all reps unbroken

| challenge yourself

| Score = total reps of each movements

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2023_06_16_WOD (Time)
3 rounds
400m Run
21 Sit Ups
15 American Kettlebell Swings
9 Front Squats

Rx:
Kettlebell: 24 | 16 kg
Barbell: 60 | 42,5 kg

Rx+:
Kettlebell: 32 | 24 kg
Barbell: 70 | 47,5 kg

TimeCap: 16 minutes

| we are looking for consistent pace

| control your pulse on the run

| try to go unbroken on the Squats

| Score = time

CategoriesWod

WOD WOD, 12. Juni 2023

WOD – Mon, Jun 12

Back Squat (5×4
Box Back Squats @ 75 %)

| rest 90 seconds between sets

| Box height at parallel

| max speed with every rep

| sit down on the box – lose tension – stand up as explosive as possible

| no belt

| Score = weight

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2023_06_12_WOD (4 Rounds for reps)
every 5 minutes x 4 rounds
6 Shuttle Runs
12 alt. Dumbbell Snatches
18|15 cal Bike or 24|20 cal Row
24 Wall Balls

Rx:
Dumbbell: 22,5 | 15 kg
Wall Ball: 9 | 6 kg

TimeCap: 4 minutes per round

| choose reps accordingly to your fitness level

| we are looking for consistent rounds

| 1 Shuttle Run = 8m In & Out

| Score = total working time

CategoriesWod

WOD WOD, 9. Juni 2023

WOD – Fri, Jun 9

Deadlift (10 Deadlifts for max load )

! Build to a daily heavy 10 rep max

! Spend 15 minutes

! Make them look nice

! Touch & Go reps

! Score = weight

2023_06_09_WOD (Time)
3 rounds
15m Single Arm Dumbbell Overhead Lunges
15 Single Dummbbell Box Step Ups
15 Handstand Push Ups
15m Bear Walk
Rest 1 minute between rounds

Rx: 22,5 / 15 kg
Rx+: Handstand Walk
TimeCap: 4 minutes per round

! Switch arms as needed on the Lunges

! You can hold the Dumbbell anywhere you want on the Step Ups

! Alternate legs on the Step Ups

! Score = time (incl. 2 minutes of rest)

CategoriesWod

WOD WOD, 7. Juni 2023

WOD – Wed, Jun 7

Front Squat (4 sets x 6 reps

Every 3 minutes for 12 minutes
6 Front Squat @ 75%
)

! Don‘t use a belt

! Engage your core

! Score = weight

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Rx: 42,5 / 30 kg

TimeCap: 20 minutes

! Benchmark Workout = all out workout

! Don‘t rush the run too hard in first rounds that you loose to much time on the Overhead Squats

! No misses

! Score = time