CategoriesWod

WOD WOD, 1. Oktober 2020

01-10-2020
Weekly Special: Capacity intervall

Gymnastics
Practise rowing technik (Max reps)
TABATA 20 sec.off
Rest 3 min between TABATAS
Bike
Row
Burpees over parallette
Go all out

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12

AMRAP 12
12 DB Snatches 22,5/15
12 T2B

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WOD WOD, 29. September 2020

29.09.2020

Core
EMOM 9
A| Z-Press
B| Banded Triceps Pushdowns
C| PVC Raises

Gymnastics
Handstand Push Up

*Strength*
3 x 30 sec Handstand Hold

*Skill*
A| Seated Dumbbell Presses
B| Pike Push Ups
C| Box Pike Push Ups
D| Abmat Handstand Push Ups
E| Handstand Push Ups
F| negative Handstand Push Ups

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
6 Front Squats
10 V-Ups
6 Power Cleans
10 Down Ups

Rx: 60 / 40 kg

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WOD WOD, 28. September 2020

28-09-2020
Weekly Special: Capacity intervall

Gymnastics
Practise rowing technik (Max reps)
Teams of 2 , one work one Rest
1000m row
Rest 4 min
2000m Bike
Go all out

Metcon
Metcon (Time)
Team of 2

Teams of 2/ one work one Rest
60-30-15
Wall Balls 9/6
Pullups
Push ups
Box Step ups +WB

TC: 20

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WOD WOD, 25. September 2020

25-09-2020
Weekly Special: Capacity Intervall

Gymnastics
Practise rowing technik (Max reps)
15-35 TABATA 20 sec.off
Rest 3 min between TABATAS
Bike
Row
Wall Balls 6/4 Kg
Go all out

Metcon
Metcon (Time)
15-12-9-6-3
KB Goblet Squats 24/16
KB right arm Swings
KB left arm Swings
Burpees over KB

TC : 20

CategoriesWod

WOD WOD, 24. September 2020

24-09-2020
Weekly Special : capacity interval

Aerobic Capacity
Row practice (Distance)
Practise rowing technik
Row/Bike
Teams of 2/ Partner 1 do one whole set before
Change with Partner 2
2 x 4 Wattage row/Bike Rest 30 sec. Between
Wattage
Rest 4 min between sets
Change Groups after the 2 sets
Go all out

Metcon
Metcon (Time)
For Time

21 – 15 – 9
Power Clean 60/45
Box Jump overs
StO

TC: 20

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WOD WOD, 22. September 2020

22-09-2020
Weekly Special : Capacity Intervall

Skill
Metcon (Calories)
Practise rowing technik
15-35Teams of 2/ Partner 1 do whole intervall
before Change with Partner 2
Intervall 1: 4x 10 sec. on / 10 sec. Off
Intervall 2: 20 sec. On/20 sec. Off
Intervall 3: 30 sec. On/ 30 sec. Off
Bike Group of 6& Row Group of 6
Change Groups after all Intervalls
Go all out

Metcon
EMOM 15 (Weight)
EMOM 15
3 C&J 40/30
6 Burpees
3 Thrusters

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WOD WOD, 21. September 2020

21.09.2020

Core
EMOM 9
A| Kettlebell Overhead Carry
B| Hollow to Superman
C| Plank Sliders

Gymnastics
*Pull Up*
A| Active Static Hang
3 x 45 sec
B| Banded Biceps Curls
3 x 15
C| Beat Swing + Pull Up

*Chest to Bar Pull Up*
A| Strict Pull Up + Isometric Hold
3 x 5
B| Strict Box Drill
3 x 8
C| Beat Swing + Chest to Bar Pull Up

*Muscle Up*
A| Strict Pull Up + Strict Ring Dip
3 x 5
B| Front Lever Pull + Hip Pop
3 x 8
C| Beat Swing + Muscle Up

Metcon
Metcon (Time)
4 rounds
15 Box Step Overs
21 Sit Ups
27 m Bear Walk

Buy Out: 100 Mountain Climbers

Rx: 22,5 / 15 kg

CategoriesWod

WOD WOD, 18. September 2020

18-09-2020
Weekly Special :Press

Weightlifting
Press (Weight)
Banded Military Press 3×6 @light weight/
slow Tempo
3x 8/8 DB one arm push press

Metcon
Metcon (AMRAP – Reps)
TABATA Storm (8x20sec.on-10sec.of)
Rest 1 min between

TABATA 1:
ODD: Wallballs 9/6
Even : Mountain Climbers
TABATA 2:
Odd: Bike
Even: Jumping Jacks
TABATA 3:
Odd: sit ups
Even: side Plank
TABATA 4 :
Odd: KB Swings 24/16
Even: KB Goblet Squats

CategoriesWod

WOD WOD, 17. September 2020

17-09-2020
Weekly Special : Press

Weightlifting
Press (Weight)
Banded Corkscrew Press 3×5/5 @light
weight/ slow Tempo

3 x 6 behind the neck press @ Light weight/
slow Tempo

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
Group of 6
20 sit ups
6 Lanes Farmers Walk 1x 32/24
20 DU
Rest/ Desinfektion 2 min
AMRAP 8
Group of 6
5 Man Makers 2x 22,5/15
4 Lanes Double DB Waiters Walk
30 Jump Rope High knees

CategoriesWod

WOD WOD, 15. September 2020

15-09-2020

Gymnastics
EMOM 9 (Max reps)
_EMOM 9_
(45sec work – 15sec rest)

A| 2 negative Pull Ups (3-5sec down)
B| Banded Pull Downs
C| Hollow Hold

Skill
Pull ups, C2B, Muscle up (Max reps)
_Skill_
*Pull Up*
A| 3×5 Toe Assist Pull Ups
B| 4×8 Ring Rows
C| Beat Swing (+Kipping Pull Up)

*C2B*
A| 3×5 C2B Toe Assist
B| 4×8 Inverted Row
C| Beat Swing (+C2B Pull Up)

*Muscle Up*
A| 3×5 weighted Strict Pull Up
B| 2×8 3 Position Drill
C| 2×8 Get out of the Pool
D| Muscle Ups

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10

AMRAP 10
15 Wall Balls
30/50 Double/Single Unders
200m Run