WOD – Sun, Jan 15
WOD WOD, 13. Januar 2023
WOD – Fri, Jan 13
2023_01_13_Gymnastics
EMOM 12
30s on | 30s off
Min 1 | Strict Reps (Pike or Handstand Push Up)
Min 2 | Wall Walks
Min 3 | Hold (Pike or Handstand)
30s on | 30s off
Min 1 | Strict Reps (Pike or Handstand Push Up)
Min 2 | Wall Walks
Min 3 | Hold (Pike or Handstand)
2023_13_01_WOD (AMRAP – Reps)
6 rounds
90s on | 45s off
18-15-12-9-6-3
Thruster
max Bar Facing Burpees
90s on | 45s off
18-15-12-9-6-3
Thruster
max Bar Facing Burpees
Rx: 30 | 20 kg
| Score = Burpees in total
| in Round 1 you perform 18 Thruster and in the remainder of time as many Burpees as possible.
| round 2 starts with 15 Thruster, round 3 with 12 Thruster an so on
WOD WOD, 12. Januar 2023
WOD – Thu, Jan 12
2023_12_01_Barbell Cycling (Weight)
3-6-9-12-9-6-3
Power Snatches
rest/work 1:1
Power Snatches
rest/work 1:1
| focus on movement efficiency
| keep he bar close – especially on the way down
.
2023_12_01_WOD (AMRAP – Reps)
AMRAP 4
10 Single Arm Dumbbell Overhead Squats
10 Pull Ups
rest 1 minute
10 Single Arm Dumbbell Overhead Squats
10 Pull Ups
rest 1 minute
AMRAP 4
12 Single Arm Dumbbell Overhead Squats
12 Pull Ups
rest 1 minute
AMRAP 4
14 Single Arm Dumbbell Overhead Squats
14 Pull Ups
Rx: 15 | 10 kg
| split the Pull Ups early on – small sets with short rest
WOD WOD, 11. Januar 2023
WOD – Wed, Jan 11
2023_11_01_Lifting (Weight)
every 3 minutes for 18 minutes
5 Squat Cleans
5 Squat Cleans
Set 1, 2, 3 | @ 65 %
Set 4, 5, 6 | @ 70 %
| all reps performed as singles
| Touch & Go is not allowed
.
2023_11_01_WOD (AMRAP – Reps)
AMRAP 14
50 cal Row
40 Toes to Bar
30 Wall Balls
20 Power Cleans
10 Pull Ups
50 cal Row
40 Toes to Bar
30 Wall Balls
20 Power Cleans
10 Pull Ups
Rx:
Wall Ball: 9 | 6 kg
Barbell: 52,5 | 30 kg
WOD WOD, 10. Januar 2023
WOD – Tue, Jan 10
2023_10_01_Strength (Weight)
every 2 minutes for 12 minutes
5 Push Presses @ 75 %
5 Push Presses @ 75 %
| be explosive after the dip
| make every rep look like the same
.
2023_10_01_WOD (Time)
5 rounds
30 Double Unders
12 Power Snatches
30 Double Unders
rest 1 minutes btw rounds
30 Double Unders
12 Power Snatches
30 Double Unders
rest 1 minutes btw rounds
Rx: 35 | 25 kg
TimeCap: 15 minutes
| we are looking for consistent rounds
| you should be able to complete the Snatches unbroken – scaling
WOD WOD, 9. Januar 2023
WOD – Mon, Jan 9
2023_09_01_Gymnastics (AMRAP – Reps)
Kipping Pull Up
work 15 minutes on your Kipping Pull Ups
work 15 minutes on your Kipping Pull Ups
or
EMOM 10
x Kipping Pull Ups
| x = reachable but challenging
| the goal is to hold the same reps for 10 minutes
| you can also choose Kipping chest to Bar Pull Ups
.
2023_09_01_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 12/10 cal Row
Min 2 | 18 Wall Balls
Min 3 | 6 Shuttle Runs
Min 4 | 3 Wall Walks
Min 1 | 12/10 cal Row
Min 2 | 18 Wall Balls
Min 3 | 6 Shuttle Runs
Min 4 | 3 Wall Walks
Rx: 9 | 6 kg
| choose reps accordingly to your level – the goal is to get the reps in 45s out of the way
| 1 Shuttle Run = 8m In & Out
WOD WOD, 5. Januar 2023
WOD – Thu, Jan 5
2023_05_01_Gymnastics (Time)
10-9-8-7-6-5-4-3-2-1
unbroken Pull Ups
1-2-3-4-5-6-7-8-9-10
unbroken Toes to Bar
unbroken Pull Ups
1-2-3-4-5-6-7-8-9-10
unbroken Toes to Bar
| reps need to be unbroken – rest as needed
.
2023_05_01 (AMRAP – Reps)
EMOM 20
Min 1 | 12/10 cal Row
MIn 2 | 12 Box Jump Overs
Min 3 | 12/10 cal Bike
Min 4 | 6 Devil Presses
Min 1 | 12/10 cal Row
MIn 2 | 12 Box Jump Overs
Min 3 | 12/10 cal Bike
Min 4 | 6 Devil Presses
Rx:
Box: 60 | 50 cm
Dumbbells: 15 | 10 kg
| you shoukd be able to finish the res in around 45s
|the first two rounds should feel comfortable
WOD WOD, 4. Januar 2023
WOD – Wed, Jan 4
2023_04_01_Strength (Weight)
Deadlift
Set 1 | 12 reps @ 60%
Set 2 | 6 reps @ 70%
Set 3 | 6 reps @ 70%
Set 4 | 4 reps @ 80%
Set 5 | 4 reps @ 80%
rest as needed
Set 1 | 12 reps @ 60%
Set 2 | 6 reps @ 70%
Set 3 | 6 reps @ 70%
Set 4 | 4 reps @ 80%
Set 5 | 4 reps @ 80%
rest as needed
| touch and go allowed – but perform the eccentric controlled – no heavy bounce
.
2023_04_01_WOD (Time)
5 sets
250/200m Row
15 Toes to Bar
5 Power Cleans
rest: work 1:1
250/200m Row
15 Toes to Bar
5 Power Cleans
rest: work 1:1
Rx: 55 | 40 kg
| there is a 2:30min TimeCap for each round – so scale the Toe to Bar if necessary
| try to keep rounds consistent
WOD WOD, 3. Januar 2023
WOD – Tue, Jan 3
2023_03_01_Lifting (Weight)
EMOM 12
1 Snatch
1 Snatch
Set 1, 2, 3 | 3s pause above floor
Set 4, 5, 6 | 3s pause below knees
Set 7, 8, 9 | | 3s pause in catch
Set 10, 11, 12 | no pause
| start with 60% of your 1RM
| positions are key
.
2023_03_01_WOD (3 Rounds for reps)
every 5 minutes for 3 rounds
10 Wall Balls
10 cal Bike
8 Wall Balls
8 cal Bike
6 Wall Balls
6 cal Bike
10 Wall Balls
10 cal Bike
8 Wall Balls
8 cal Bike
6 Wall Balls
6 cal Bike
Rx: 9 | 6 kg
TimeCap (round): 4 minutes
| try to keep rounds consistent
WOD WOD, 2. Januar 2023
WOD – Mon, Jan 2
2023__02_01_Gymnastics Strength
EMOM 12
A| Ring Support Hold
B| Bottom Push Up Hold
C| Deadhang
D| max Sit Ups
A| Ring Support Hold
B| Bottom Push Up Hold
C| Deadhang
D| max Sit Ups
| scheme for A,B,C – 20s on | 10s off | 20s on
| max Sit Ups in 50s
| tense your core and do all the stuff with quality
.
2023_02_01_WOD (Time)
10 rounds
3-5 Strict Pull Ups
10 Dumbbell Floor Presses
3-5 Strict Pull Ups
10 Dumbbell Floor Presses
Rx: 15 | 10 kg
Rx+: 22,5 | 15 kg
TimeCap: 15 minutes
| don’t go to failure on both of the movements
| no need to work for the whole 30 seconds – the goal is to stay consistent over all rounds
.