04-04-2022
Weightlifting
Handstand Drill (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
2 BMU/ 4 C2B/ 6 Pull ups
4 HSPU
8 KB Swings 32/24
16 AirSquats
2 BMU/ 4 C2B/ 6 Pull ups
4 HSPU
8 KB Swings 32/24
16 AirSquats
WOD WOD, 30. März 2022
30-03-2022
Weightlifting
Strong (Weight)
3-4 Rounds
15/15 Banded Pallof Press
10/10 Single leg Good Morning +DB or KB
12 Strict chin ups
15/15 Banded Pallof Press
10/10 Single leg Good Morning +DB or KB
12 Strict chin ups
TC: 12
Metcon
Metcon (Time)
5 Rounds
1 Wall Walks
3 BMU/ 6 C2B Pull ups/ 9 Pull ups
1 Wall Walk
12 Power Snatch 40/30
1 Wall Walks
3 BMU/ 6 C2B Pull ups/ 9 Pull ups
1 Wall Walk
12 Power Snatch 40/30
TC: 14
WOD WOD, 29. März 2022
29-03-2022
Weightlifting
OHS (Weight)
EMOM 6
5/5 DB overhead squats
Work up to heavy
5/5 DB overhead squats
Work up to heavy
AMRAP 8
10 Single leg T2B Strict
30 standing YTIs
Metcon
Metcon (Time)
30 – 20 –10
Plate Gound to Overhead 20/10
T2B
Box Jump Overs (Step Down)
Deadlift 50/30
Plate Gound to Overhead 20/10
T2B
Box Jump Overs (Step Down)
Deadlift 50/30
WOD WOD, 28. März 2022
28-03-2022
Weightlifting
TGS (Weight)
Turkish get ups
Metcon
Metcon (Time)
For Time:
100 DU
800 m run/1000m row, Ski/2000m Bike
60 Sit ups
40 Burpees
20 Thrusters 40/30
100 DU
800 m run/1000m row, Ski/2000m Bike
60 Sit ups
40 Burpees
20 Thrusters 40/30
Rest 2 min:
50 DU
400m run/450m Row, ski/ 1000m Bike
30 Sit ups
20 Burpees
10 Thrusters
TC: 22
WOD WOD, 23. März 2022
23-03-2022
Weightlifting
EMOM (Weight)
EMOM 16
Odd: 10 plate Overhead lunges 20/10
Even: 30-40 sec. Handstand hold
Odd: 10 plate Overhead lunges 20/10
Even: 30-40 sec. Handstand hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
4 Devils Press 1×22,5/ 15
6 Wallballs 9/6
20 DU
4 Devils Press 1×22,5/ 15
6 Wallballs 9/6
20 DU
Rest 3 min
AMRAP 6
4 C2B Pullups
6 DB Thrusters 1×22,5/ 15
1 Wall Walk
WOD WOD, 22. März 2022
22-03-2022
Weightlifting
EMOM (Weight)
EMOM 16
Odd: 5 Overhead squats @60%
Even: 12 V-ups
Odd: 5 Overhead squats @60%
Even: 12 V-ups
Metcon (Time)
Buy in: 800m run/ 1000m row/ 2000m bike
Into: 7 Rounds
5 HSPU
30 DU
3 Snatches @75%
Cash out: 50 Box Step ups + Slamball 10/6
TC: 20
Metcon
WOD WOD, 21. März 2022
21-03-2022
Weightlifting
EMOM (Weight)
EMOM 14
Odd: 40-60 DU (Max. 45 sec.)
Even: 5 Squat Clean @45%
Odd: 40-60 DU (Max. 45 sec.)
Even: 5 Squat Clean @45%
Metcon
Metcon (Time)
For Time :
50-40-30-20-10
Wallballs 9/6
25-20-15-10-5
Power Cleans 50/30
50-40-30-20-10
Wallballs 9/6
25-20-15-10-5
Power Cleans 50/30
TC: 20
WOD WOD, 16. März 2022
16-03-2022
Weightlifting
Supersets (Weight)
4x Supersets
12 Strict Pullups
12 Double KB front rack Squats @RPE 7
30 sec. Rest between Movements
12 Strict Pullups
12 Double KB front rack Squats @RPE 7
30 sec. Rest between Movements
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 DB+ KB Deadlift 24+22,5/16+15
10 KB Shoulder to Overhead
10 DB Shoulder to Overhead
15 V-ups
15 DB+ KB Deadlift 24+22,5/16+15
10 KB Shoulder to Overhead
10 DB Shoulder to Overhead
15 V-ups
WOD WOD, 15. März 2022
15-03-2022
Weightlifting
Supersets (Weight)
4x Supersets
6-8 Strict T2B
10 Snatchgrip good morning @RPE 7
30 sec. Rest between Movements
6-8 Strict T2B
10 Snatchgrip good morning @RPE 7
30 sec. Rest between Movements
Metcon
Metcon (Time)
Cindy full of Grace
3 Rounds for Time:
3 Rounds Cindy
10 Clean &Jerk 60/40
*Cindy = 5Pull ups, 10 push ups, 15 Air Squats
3 Rounds for Time:
3 Rounds Cindy
10 Clean &Jerk 60/40
*Cindy = 5Pull ups, 10 push ups, 15 Air Squats
TC: 18
WOD WOD, 14. März 2022
14-03-2022
Weightlifting
Supersets (Weight)
4x Supersets
10/10 Bulgarian Split Squats + KB or DB @RPE 7
15/15 Bent over row +KB or DB @RPE 7
30 sec. Rest between Movements
10/10 Bulgarian Split Squats + KB or DB @RPE 7
15/15 Bent over row +KB or DB @RPE 7
30 sec. Rest between Movements
Metcon
Metcon (AMRAP – Rounds)
AMRAP 20
400 m run/ 450m row/ 1000m bike
20 Box Step ups
20 DB single Arm Hang Clean &Jerk 22,5/ 15
20 Sit ups
400 m run/ 450m row/ 1000m bike
20 Box Step ups
20 DB single Arm Hang Clean &Jerk 22,5/ 15
20 Sit ups
Handstand Drill
Wall Walks, Hold, free Hold, Walk, HSPU