28-10-2021
Gymnastics
Metcon
Metcon (Time)
Team of 2
t. b. a.
WOD WOD, 27. Oktober 2021
27-10-2021
Weightlifting
Press (5×8)
Metcon
Metcon (AMRAP – Reps)
Buy In: 40 cal Bike/Row/Ski
3 rounds
10 One Arm Devil Presses
10 Cleans
Buy Out: 20 cal Bike/Row/Ski
3 rounds
10 One Arm Devil Presses
10 Cleans
Buy Out: 20 cal Bike/Row/Ski
Rest: 2 minutes
AMRAP 8
10 Strict Pull Ups
5/5 Dumbbell Triceps Extensions
10 Good Mornings
Rx:
Dumbbell 22,5 / 15 kg
Barbell: 50 / 35 kg
Triceps: 15 / 10 kg
WOD WOD, 26. Oktober 2021
26-10-2021
Weightlifting
Power Clean + Push Jerk (Weight)
5x E90sec. (7:30 min)
3 PowerClean + 1 Push Jerk @65%
3 PowerClean + 1 Push Jerk @65%
Into 5 x E2MOM (10 min)
Deadlift
15×40%,
12×45%,
8×55%,
5×65%,
5×65%
Metcon
Metcon (Time)
EMOM 24
1: 20 Slamballs 10/6
2: 40 DU/ 20SU+20DU/30SU+10DU
3: 20 Slamball Thrusters
4: 10 Pull ups
1: 20 Slamballs 10/6
2: 40 DU/ 20SU+20DU/30SU+10DU
3: 20 Slamball Thrusters
4: 10 Pull ups
WOD WOD, 25. Oktober 2021
25.10.2021
Weightlifting
Overhead Squat (6×5)
start every 90 seconds
start with 60%, try to increase
Metcon
Metcon (AMRAP – Reps)
3 rounds
10 Burpee Pull Ups
16 Backrack Lunges
20 Overhead Squats
10 Burpee Pull Ups
16 Backrack Lunges
20 Overhead Squats
rest: 2 minutes
AMRAP 8
10 Pull Ups
6/6 Single Arm Row
20 Flutter Kicks
Rx:
Barbell: 40 / 25 kg
Dumbbell: 22,5 / 15 kg
WOD WOD, 21. Oktober 2021
21-10-2021
Weightlifting
Squats (Weight)
EMOM 11
1 – 8 7 Frontsquats@ 65%
9– 11 5 Overheadsquats@ 55%
1 – 8 7 Frontsquats@ 65%
9– 11 5 Overheadsquats@ 55%
Metcon
Metcon (Time)
5 Rounds
20 KB Russian Twist 16/8
20 Plate Ground to Overhead 20/10
20 Mountain Climbers
20 KB Squat Jumps 16/8
20 KB Russian Twist 16/8
20 Plate Ground to Overhead 20/10
20 Mountain Climbers
20 KB Squat Jumps 16/8
TC : 16
EXTRA Work: 4 Sets
8 Strict Pull ups
Metcon (Time)
5 Rounds
20 KB Russian Twist 16/8
20 Plate Ground to Overhead 20/10
20 Mountain Climbers
20 KB Squat Jumps 16/8
20 KB Russian Twist 16/8
20 Plate Ground to Overhead 20/10
20 Mountain Climbers
20 KB Squat Jumps 16/8
TC : 16
EXTRA Work: 4 Sets
8 Strict Pull ups
WOD WOD, 20. Oktober 2021
20-10-2021
Weightlifting
Pull ups (Weight)
EMOM 15
1 – 5 5 Strict Pull ups
6 – 10 6 Kipping C2B
11 – 15 8 Kipping Pull ups
1 – 5 5 Strict Pull ups
6 – 10 6 Kipping C2B
11 – 15 8 Kipping Pull ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
10 Burpee Boxjump overs with Hands
30 Sec. Plank
10 Goblet Squats 32/24
10 Burpee Boxjump overs with Hands
30 Sec. Plank
10 Goblet Squats 32/24
EXTRA WORK: 3 Sets
8 KB Bottom up Press each Arm
WOD WOD, 19. Oktober 2021
19-10-2021
Weightlifting
Deadlift (Weight)
20 x E30Sec.
1 DL @ 85%
1 DL @ 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
30 DU/ 15SU+15DU/25SU
10 Wallballs
Rest 2 min
30 DU/ 15SU+15DU/25SU
10 Wallballs
Rest 2 min
AMRAP 8
10/7 Cal. Bike
14/10 Cal. Row
Rest 2 min
AMRAP 8
12 KB Swing 32/24
6 Burpees over KB
WOD WOD, 18. Oktober 2021
18-10-2021
Weightlifting
Push Jerk (Weight)
7 Sets Push Jerk
8 @ 45%
6 @ 55%
4 @ 60%
3×3 @73%
3@ 55%
8 @ 45%
6 @ 55%
4 @ 60%
3×3 @73%
3@ 55%
Metcon
Metcon (Time)
20 – 10 – 5 – 10 – 20
T2B/ High Knees
Thrusters 40/30
Snatchgrip Bent over Rows
T2B/ High Knees
Thrusters 40/30
Snatchgrip Bent over Rows
TC: 16
EXTRA WORK:
3 Rounds 20 Single Leg toe touches
20/20 Side Plank Hip raises
WOD WOD, 14. Oktober 2021
14-10-2021
Weightlifting
Deadlift (Weight)
9 Sets Deadlift
10@ 55%
6 @ 65%
3 @ 83%
3x 2 @92%
2x 8@ 55%
10@ 55%
6 @ 65%
3 @ 83%
3x 2 @92%
2x 8@ 55%
Metcon
Metcon (Time)
7 Rounds
5 Burpees
7 Wallballs
9 Boxjumps
12 Sit ups
5 Burpees
7 Wallballs
9 Boxjumps
12 Sit ups
TC: 20
WOD WOD, 13. Oktober 2021
13-10-2021
Weightlifting
Front Squat (Weight)
8 Sets Front Squats
10@ 50%
6 @ 65%
4 @ 73%
3 @ 79%
3x 2 @89%
10 @ 50%
10@ 50%
6 @ 65%
4 @ 73%
3 @ 79%
3x 2 @89%
10 @ 50%
Metcon
Metcon (Time)
DT Slam
5 Rounds
20 Slamballs 10/6
12 DL 50/35
9 HPC
6 StO
5 Rounds
20 Slamballs 10/6
12 DL 50/35
9 HPC
6 StO
start with 65%, try to increase