25-04-2022
Skill
Metcon
Metcon (Time)
WOD WOD, 20. April 2022
20-04-2022
Skill
Circle (Max reps)
Circuit: 2 Rounds- 60sec. Work / 30 sec. Change
1. Overhead Lunges + Plate
2. Z-Press + 1 DB
3. Single Leg Good Morning + 1 DB or KB
4. Russian Twist
5. Heel overs
6. Gorilla Rows + 2 KB
1. Overhead Lunges + Plate
2. Z-Press + 1 DB
3. Single Leg Good Morning + 1 DB or KB
4. Russian Twist
5. Heel overs
6. Gorilla Rows + 2 KB
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
5 Rounds
12 DB Snatches 22,5/15
12 Boxjump Overs
5 Rounds
12 DB Snatches 22,5/15
12 Boxjump Overs
Rest 2
5 Rounds
3 WallWalks
10 Pull ups
*Max DU in Remaining Time
WOD WOD, 19. April 2022
19-04-2022
Skill
Circle (Max reps)
Circuit: 2 Rounds- 60sec. Work / 30 sec. Change
1. Single leg squat jumps
2. Barbell Rotation
3. Kopenhagen Plank
4. Goblet Squats + KB
5. Bent over Rows + 2 DB
6. Floor YTIs
1. Single leg squat jumps
2. Barbell Rotation
3. Kopenhagen Plank
4. Goblet Squats + KB
5. Bent over Rows + 2 DB
6. Floor YTIs
Metcon
Metcon (Time)
For Time:
20 – 15 – 10 Dual DB Thrusters 22,5/15
40 – 60 – 80 Slam Balls 10/6
40 – 30 – 20 Pull ups
20 – 15 – 10 Dual DB Thrusters 22,5/15
40 – 60 – 80 Slam Balls 10/6
40 – 30 – 20 Pull ups
TC: 17
*One Work, one Perform Burpee Broad Jumps
WOD WOD, 14. April 2022
14.04.2022
Weightlifting
Metcon (Weight)
4 sets
5 Strict Presses
(3-5sec negative)
5 Strict Presses
(3-5sec negative)
rest: 2 minutes btw sets
Start light and build to a heavy set of 5
Metcon
Metcon (AMRAP – Reps)
AMRAP 16
10 Box Jumps Over
14 Dumbbell Snatches
200m Run
10 Box Jumps Over
14 Dumbbell Snatches
200m Run
Rx:
Box Jump: 60 / 50 cm
Dumbbell: 22,5 / 15 kg
WOD WOD, 13. April 2022
13-04-2022
Gymnastics
New Gymnastic (Max reps)
Circuit:
2 Rounds- 60sec. Work / 30 sec. Change
1. Dual DB or KB Overhead Squats
2. Pallof Walk
3. Wall Sit + Plate
4. Hollow Rocks
5. Handstand Hold / Pike Hold
6. Face Pulls
2 Rounds- 60sec. Work / 30 sec. Change
1. Dual DB or KB Overhead Squats
2. Pallof Walk
3. Wall Sit + Plate
4. Hollow Rocks
5. Handstand Hold / Pike Hold
6. Face Pulls
Metcon
Metcon (Time)
Buy in:
400 m run/500mrow/1000m Bike
15 – 10 – 5
Squat Cleans 60/40
C2B Pull ups
400 m run/500mrow/1000m Bike
15 – 10 – 5
Squat Cleans 60/40
C2B Pull ups
Cash out:
400 m run/500mrow/1000m Bike
TC: 18
WOD WOD, 12. April 2022
12.04.2022
Core
Metcon
2 rounds
60sec on / 30sec off
60sec on / 30sec off
| Single Leg Squat Jump
| Barbell Rotation
| Kopenhagen Plank
| Goblet Squat
| Bent over Row
| Floor YTI
Metcon
Metcon (Time)
Team of 2
You go – I go
You go – I go
50-40-30-20-10
Lunge Wall Balls
Handstand Push Ups
after each set
20 synchron Double Unders
10 Sandbag Cleans
Rx: 6 / 4 kg
WOD WOD, 11. April 2022
11.04.2022
Core
Metcon
2 rounds
60sec on | 30sec off
60sec on | 30sec off
| Single Leg Hip Thrust
| Pallof Press
| Plank + Heel Touch
| Russian Twist
| Bulgarian Split Squat
| Gorilla Row
Metcon
Metcon (AMRAP – Reps)
AMRAP 5
10 Deadlifts
10 Toes to Bar
10 Deadlifts
10 Toes to Bar
rest: 2 min
AMRAP 5
10/7 cal Bike
10 Slamballs
rest: 2 min
AMRAP 5
12/8 cal Row
6 Burpees over Rower
Rx:
Deadlift: 100 / 70 kg
Slamball: 10 / 6 kg
WOD WOD, 7. April 2022
07.04.2022
Gymnastics
Bar Muscle-ups (Max reps)
Metcon
Metcon (Time)
Team of 2
5 rounds
24 onebroken Wall Balls
direct into…
A| 100/80 cal Row
60 Bar Facing Burpees
B| 80/60 cal Bike
60 Bar Facing Burpees
direct into…
100 HR Push Ups
Rx: 9/6 kg
WOD WOD, 6. April 2022
06-04-2022
Weightlifting
TGU (Weight)
Turkish Get Up
Metcon
Metcon (Time)
For Time:
6 Rounds
15 V-Ups
12 DB Deadlifts 1×22,5/15
9 DB Cleans
6 DB Jerk
3 Pistols
6 Rounds
15 V-Ups
12 DB Deadlifts 1×22,5/15
9 DB Cleans
6 DB Jerk
3 Pistols
TC: 16
WOD WOD, 5. April 2022
05-04-2022
Weightlifting
Complex (Weight)
4 x E2MOM
8/8 Twisted DB Single leg RDL @RPE 7
AMRAP 8
Bunky Planks
8/8 Twisted DB Single leg RDL @RPE 7
AMRAP 8
Bunky Planks
Metcon
Metcon (Time)
For Time:
50 pull-ups 400m run/ 450m row,ski/ 1000m Bike
21 Thrusters 40/30
800 m run/ 1000m row,ski/ 2000m Bike
21 Thrusters 40/30
400m run/ 450m row,ski/ 1000m Bike
50 pull-ups
50 pull-ups 400m run/ 450m row,ski/ 1000m Bike
21 Thrusters 40/30
800 m run/ 1000m row,ski/ 2000m Bike
21 Thrusters 40/30
400m run/ 450m row,ski/ 1000m Bike
50 pull-ups
TC: 22
One work one Rest:
150 cal Row
*every 2:30 min 8 Synchro Burpees
150 cal Bike
*every 2:30 min 10 Synchro DB Snatches
22,5/15
TC: 20