31-08-2022
Weightlifting
AMRAP (Weight)
Metcon
Metcon (Time)
Diane
Rest 5 min
Karen
Rest 5 min
Karen
TC: 20
WOD WOD, 30. August 2022
30-08-2022
Weightlifting
EMOM 10 (Weight)
EMOM 10
Odd: 5 – 10 T2B
Even: 20-30 sec. Ring/Dip Hold (Hollow)
Odd: 5 – 10 T2B
Even: 20-30 sec. Ring/Dip Hold (Hollow)
Metcon
Metcon (Time)
5 Rounds for Time
12 DL 60/40 (Hard)
12 Pull ups
9 Hang Power Cleans
9 C2B Pull ups
6 StO
6 Muscle ups/ C2B+Push ups
Decrease 1 rep each round for every exercise
TC: 20
12 DL 60/40 (Hard)
12 Pull ups
9 Hang Power Cleans
9 C2B Pull ups
6 StO
6 Muscle ups/ C2B+Push ups
Decrease 1 rep each round for every exercise
TC: 20
WOD WOD, 29. August 2022
WOD – Mon, Aug 29
WOD WOD, 24. August 2022
WOD – Wed, Aug 24
Complex (Weight)
6 x E90sec. 3+2
3 PowerCleans+2 Jerk @70%
3 PowerCleans+2 Jerk @70%
For Time (Time)
5 Rounds for Time
200m run
8 DB or KB Snatch 1×22,5/15 24/16
8 DB Thrusters 2×22,5/15 2×24/16
8 DB C&J 2×22,5/15 2×24/16
TC: 20
200m run
8 DB or KB Snatch 1×22,5/15 24/16
8 DB Thrusters 2×22,5/15 2×24/16
8 DB C&J 2×22,5/15 2×24/16
TC: 20
WOD WOD, 23. August 2022
WOD – Tue, Aug 23
Andy 100% (Time)
“Andy100%”
50/42 cal Row
40 sit ups
30 Push ups
20 Pull ups
10 T2B
40/32 cal Bike
40 DU/High Singles
30 WB 9/6
20 Burpees
10 DB Overhead Squats 1×22,5/15 (Hard)
800m run
40 Slamballs 10/6
30 Boxjump overs
20 KB Box Step up 1×24/16
10 KB Thusters
TC: 35
50/42 cal Row
40 sit ups
30 Push ups
20 Pull ups
10 T2B
40/32 cal Bike
40 DU/High Singles
30 WB 9/6
20 Burpees
10 DB Overhead Squats 1×22,5/15 (Hard)
800m run
40 Slamballs 10/6
30 Boxjump overs
20 KB Box Step up 1×24/16
10 KB Thusters
TC: 35
WOD WOD, 22. August 2022
WOD – Mon, Aug 22
Complex (Weight)
6 x E90sec. 1+1
1 Squat Snatch + 1 Power Snatch @ 70%
1 Squat Snatch + 1 Power Snatch @ 70%
Wod (Time)
9-7-5 Snatches 60/40 (Hard)
21-15-9 Dips (Rx Rings)
Into:
15-12-9 Snatches 30/20 (light)
21-15-9 Burpees over Bar
TC: 20
21-15-9 Dips (Rx Rings)
Into:
15-12-9 Snatches 30/20 (light)
21-15-9 Burpees over Bar
TC: 20
WOD WOD, 18. August 2022
18.08.2022
Gymnastics
Metcon
3 rounds
30m Farmers Carry
10-20 Toes to Bar
8-12 horizontal Ring Rows
30m Farmers Carry
10-20 Toes to Bar
8-12 horizontal Ring Rows
3 min rest
go hard and go unbroken
Metcon
Metcon (3 Rounds for reps)
3 rounds
30 Dumbbell Snatches
20 Burpees over Bar
10 Deadlifts
30 Dumbbell Snatches
20 Burpees over Bar
10 Deadlifts
rest 2 minutes between rounds
Rx:
Dumbbell: 22,5 | 15 kg
Barbell: 102,5 | 70 kg
WOD WOD, 17. August 2022
17.08.2022
Weightlifting
Metcon (Weight)
4 sets
1 min Plank
12 Bent over Row
1 min Plank
12 Bent over Row
rest as needed
make these row hard
Metcon
Metcon (Time)
4 Rounds
10 Burpees
20 Air Squats
10 Pull ups
20 Lunges
10 Handstand Push Ups
20 Sit Ups
10 Burpees
20 Air Squats
10 Pull ups
20 Lunges
10 Handstand Push Ups
20 Sit Ups
every 4 min 200m Run
The workout starts with running
WOD WOD, 16. August 2022
16.08.2022
Weightlifting
Metcon (Weight)
4 sets
45sec on/ 45 sec off
1 1⁄2 Front Squats @40-50%
45sec on/ 45 sec off
1 1⁄2 Front Squats @40-50%
direct into
4 sets
45sec on/ 45sec off
1 1⁄2 Strict Press @empty bar
Metcon
Metcon (AMRAP – Reps)
AMRAP 6
10/8 Reverse Bike Cal
10 Push Ups
10/8 Reverse Bike Cal
10 Push Ups
Rest: 1 minute
AMRAP 6
12/10 cal Row
10 Handstand Push Ups
Rest: 1 minute
AMRAP 6
15 Thrusters
7 Burpees over Bar
Rx: 20 / 15 kg
WOD WOD, 10. August 2022
10-08-2022
Weightlifting
Frontsquat (Weight)
5 x 45 sec. On/ 90 sec. Off
Max Frontsquats @60%
Metcon
Metcon (Time)
5 Rounds
15 sit ups
12 DB Clean&Jerk 1×22,5/15
9 Burpee Box Jump Over
7 Devils Press 1×22,5/15
Rest 1 min Between Rounds
15 sit ups
12 DB Clean&Jerk 1×22,5/15
9 Burpee Box Jump Over
7 Devils Press 1×22,5/15
Rest 1 min Between Rounds
TC: 20
10 Pistols (5/5)
5-8 Strict Pull ups