Weekly Special: Double Unders or Triple Unders
Zusätzlich sollte jeder Athlet die Test-WODs “Jeremy” und “Lift up Luke” in dieser Woche absolvieren.
5 rounds x 4 minutes
30/20 cal row
15 Burpees
AMRAP 10m Shuttle Sprints
rest: 4 minutes
Score is the number of shuttle sprints on each round.
10m = 1 rep
Weekly Special: Double Unders or Triple Unders
Zusätzlich sollte jeder Athlet die Test-WODs “Jeremy” und “Lift up Luke” in dieser Woche absolvieren.
21-15-9
Overhead Squats, 95# / 65#
Burpees
Rx: 42,5 / 30 kg
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
Rx: 70 / 47,5 kg
Max set of Unbroken Double-Unders
Find your 3 rep max
go heavier each round
AMRAP 20
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Rx: 50 / 35 kg
Weekly Special: Double Unders or Triple Unders
Zusätzlich sollte jeder Athlet die Test-WODs “Jeremy” und “Lift up Luke” in dieser Woche absolvieren.
21-15-9
Overhead Squats, 95# / 65#
Burpees
Rx: 42,5 / 30 kg
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
Rx: 70 / 47,5 kg
Max set of Unbroken Double-Unders
Banded Overhead Lunges
Banded Front Rack Lunges
AMRAP 20
Buy In: rowing
20 Ketllebell Swings
20 Box Jump Overs
20 Handstand Push Ups
20 Sit Ups
Rx:
Kettlebell 24 / 16 kg
Boxjumps 60 / 50 cm
Buy in
M/M: 2.000 m
M/W: 1.850 m
W/W: 1.700 m
Weekly Special: Double Unders or Triple Unders
Zusätzlich sollte jeder Athlet die Test-WODs “Jeremy” und “Lift up Luke” in dieser Woche absolvieren.
21-15-9
Overhead Squats, 95# / 65#
Burpees
Rx: 42,5 / 30 kg
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here
Rx: 70 / 47,5 kg
Max set of Unbroken Double-Unders
3 max out sets
Weighted Plank Hold
Death by Thrusters
Rx: 30 / 20 kg
Rx+: 45 / 30 kg
start with one thruster, add one rep every minute
Buy in: 50 Medball Cleans
2 rounds
30/45 Pike Push Ups
30/45 Box Jumps (60/50 cm)
30/45 Leg Levers
40/60 Slamballs (9/6 kg)
30/45 Pull Ups
30/45 Kettlebell Push Presses (20/16 kg)
30/45 Lunges
Buy out: 400m Partner Run
Teams of 2 or 3
800m run
50 Double Unders
500m row
1.600m run
100 Double Unders
1,000m row
2.400m run
150 Double Unders
1.500m row
150 Power Snatches
Rx: 25 / 15 kg
Timecap: 10 minutes
Rx+: 35 / 25 kg
AMRAP 17
3 – 6 – 9 – 12 – …
Pistols (each side)
Thrusters
Rx: 25 / 15 kg
Rx+: 35 / 25 kg
Team of 2
row a total of 150 calories
every change:
200m Run
10 Dips
6 Burpess Box Overs
EMOM 7
4 Man Makers
AMRAP 15
10 Kettlebell Snatches
1 Muscle Up or 2 strict Pull Ups
5 Handstand Push Ups
Rx: 16 / 8 kg
Rx+: 24 / 16 kg
10 rounds
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Rx: 35 / 25kg
Rx+: 50 / 35 kg
