09.08.2021
Weightlifting
Deadlift (7 sets)
Metcon
Metcon (Time)
50 Burpee Box Jumps
40 Pull Ups
30 Pistols
20 Handstand Push Ups
10 Cleans
40 Pull Ups
30 Pistols
20 Handstand Push Ups
10 Cleans
Rx: 70 / 45 kg
WOD WOD, 6. August 2021
06.08.2021
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
6 Burpees
20 Double Unders
10 cal Row
6 Burpees
20 Double Unders
10 cal Row
rest: 2 minutes
AMRAP 10
7 cal Bike
6 Devil Presses
20 Double Unders
rest: 2 minutes
AMRAP 10
10 Kettlebell Swings
10 Box Jumps
20 Mountain Climbers
Rx:
Devil Press: 15 / 10 kg
Kettlebell: 24 / 16 kg
WOD WOD, 5. August 2021
05.08.2021
Gymnastics
Metcon
EMOM 9
| Ring Rows
| Lat Activation
| Push Press Negatives
| Ring Rows
| Lat Activation
| Push Press Negatives
Metcon
Metcon (Time)
21-15-9
Pull Ups
Burpees to Target
200m Run after each round
Pull Ups
Burpees to Target
200m Run after each round
WOD WOD, 4. August 2021
04.08.2021
Weightlifting
Snatch (EMOM 12)
70% of 1 Rep Max
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Snatches
Box Jumps
30 Double Unders
Snatches
Box Jumps
30 Double Unders
Rx: 30 / 20 kg
WOD WOD, 3. August 2021
03.08.2021
Weightlifting
Shoulder Press (3×10 )
60% of 1 Rep Max
Push Press (4 sets)
15 reps @ 50 %
10 reps @ 60 %
8 reps @ 65%
8 reps @ 70%
10 reps @ 60 %
8 reps @ 65%
8 reps @ 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
2-4-6-8–…
Wall Balls
Toes to Bar
2-4-6-8–…
Wall Balls
Toes to Bar
rest: 3 minutes
AMRAP 6
2-4-6-8-…
Wall Balls
Dumbbell Snatches
Rx:
Wall Ball: 9 / 6 kg
Dumbbell: 22,5 / 15 kg
WOD WOD, 2. August 2021
02-08-2021
Weightlifting
Backsquat (Weight)
6 sets Backsquats
15@50%,
12@55%
10@ 60%,
8@ 65%,
6@70%,
6@75%
15@50%,
12@55%
10@ 60%,
8@ 65%,
6@70%,
6@75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
AMRAP 17
2 HSPU/ Pike push ups
4 Pullups
6 Thrusters 40/25
8 Burpees over Bar
2 HSPU/ Pike push ups
4 Pullups
6 Thrusters 40/25
8 Burpees over Bar
WOD WOD, 29. Juli 2021
29-07-2021
Weightlifting
1RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15
Metcon
Metcon (Time)
For Time
For Time
10 Rounds
1 Squat Snatch 50/30
2 Burpees over Bar
3 T2B
Into
10 Rounds
2 HSPU
3 Box jumps
4 KB Swings 32/24
10 Rounds
1 Squat Snatch 50/30
2 Burpees over Bar
3 T2B
Into
10 Rounds
2 HSPU
3 Box jumps
4 KB Swings 32/24
TC: 16
WOD WOD, 28. Juli 2021
28-07-2021
Weightlifting
1RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 Devils Press 2×15/ 10
10 Box jumps
20 DU/60SU
Rest 2 min
10 Devils Press 2×15/ 10
10 Box jumps
20 DU/60SU
Rest 2 min
AMRAP 8
10 Push ups
10 KB Taters 24/16
20 Mountain Climbers
WOD WOD, 27. Juli 2021
27-07-2021
Weightlifting
1RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15
Metcon
Metcon (Time)
For Time
30 C&J 50/30
30/25 cal Bike, Row
30 Pullups
TC: 9
Rest 1:30 min
30 DB Snatches 1×22,5/ 15
30 DB Thrusters 1×22,5/ 15
30 Burpees over DB
TC: 9
30/25 cal Bike, Row
30 Pullups
TC: 9
Rest 1:30 min
30 DB Snatches 1×22,5/ 15
30 DB Thrusters 1×22,5/ 15
30 Burpees over DB
TC: 9
WOD WOD, 26. Juli 2021
26-07-2021
Weightlifting
1 RM (Weight)
1 RM
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15
Backsquat or C&J or Snatch or Frontsquat
or Push Press or Strict press or Overhead squat
or DL
TC: 15
Metcon
Metcon (Time)
Buy in : 50 Air Squats
Into: Diane
21-15-9
DL 100/70
HSPU / Pike push ups
Cash out: 50 Burpees
TC: 20
12 reps @ 55%
10 reps @ 60%
2×8 reps @ 65 %
2×6 reps @ 75 %
rest: 90 seconds