CategoriesWod

WOD WOD, 10. August 2023

WOD – Thu, Aug 10

2023_08_10_Strength (Weight)
3 rounds
15 Kettlebell Swings @moderate
15 Kettlebell Swings @heavy
15 Kettlebell Swings @heaviest
rest 90 seconds

| use three different weights
| go unbroken for every 15 reps

| Score = weight

2023_08_10_WOD (Time)
800m Run
25 Shoulder to Overhead
400m Run with Slamball
25 Shoulder to Overhead
800m Run

Rx:
Barbell: 42,5 | 30 kg
Slamball: 10 | 6 kg
TimeCap: 16 minutes

| try to increase the speed in the scond part of the workout
| Score = time

CategoriesWod

WOD WOD, 9. August 2023

WOD – Wed, Aug 9

2023_08_09_Gymnastics (AMRAP – Reps)
EMOM 5
x Toes to Bar
rest 2 minutes
EMOM 5
x Toes to Bar

| choose x that allows you to stay consistent over all rounds
| no need to go unbroken here
| make a game plan an stick to it

| Score = total reps

| try so stay consistent over all rounds

| Score = total reps of Wall Walks

2023_08_09_WOD (AMRAP – Reps)
4 rounds
3 min on | 1 min off
18/13 cal Bike
12 alt. Hang Dumbbell Clean & Jerk
max Wall Walks

Rx: 22,5 | 15 kg

| try so stay consistent over all rounds

| Score = total reps of Wall Walks

CategoriesWod

WOD WOD, 8. August 2023

WOD – Tue, Aug 8

2023_08_08_Gymnastics (Weight)
10-9-8-7-6-5-4-3-2-1
Push Ups
Bent over Rows
rest as needed

TimeCap: 12 minutes

| reps need to be unbroken
| choose a weight which is challenging

| focus on perfect technique
| no Push Ups on knees
| Score = weight

2023_08_08_WOD (AMRAP – Reps)
EMOM 20
Min 1
4 Thrusters
6 Toes to Bar
5 Burpees to Target

Min 2
max cal Ergometer

Rx: 42,5 | 30 kg

| push the first minute – the main goal is to finish all three movements within the 60s window
| adjust the row pace as needed to make the odd minute happen
| Score = total cal Row

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WOD WOD, 7. August 2023

WOD – Mon, Aug 7

2023_08_07_ Lifting (Weight)
every 3 minutes for 12 minutes
3 Snatch Balances & 3 Snatches

| go fast under the bar
| Score = heaviest weight

2023_08_07_WOD (AMRAP – Reps)
AMRAP 10
7 Pull Ups
7 Devil Presses

Rx: 22,5 | 15 kg

| constistent pace
| two Dumbbells for the Devil Presses

| Score = total reps

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WOD WOD, 4. August 2023

WOD – Fri, Aug 4

Front Squat (
every 3 minutes for 15 minutes
Set 1 | 4 Front Squats @ 80%
Set 2 | 4 Front Squats @ 80%
Set 3 | 4 Front Squats @ 80%
Set 4 | 4 Front Squats @ 80%
Set 5 | 4 Front Squats @ 80%)

| keep the elbows up & try to stay upright as possible
| Score = weight

2023_08_04_WOD (AMRAP – Reps)
Every 2 minutes for 8 sets
10 alt. Dumbbell Snatches
Rd 1 | 4 Burpee Box Jump Overs
Rd 2 | 6 Burpee Box Jump Overs
Rd 3 | 8 Burpee Box Jump Overs
Rd 4 | 10 Burpee Box Jump Overs
Rd 5 | 12 Burpee Box Jump Overs
Rd 6 | 14 Burpee Box Jump Overs
Rd 7 | max Burpee Box Jump Overs
Rd 8 | max Burpee Box Jump Overs

Rx: 22,5 | 15 kg

| Score = total reps of Burpee

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WOD WOD, 3. August 2023

WOD – Thu, Aug 3

Double-Unders (
10 rounds
30s on | 30s off)

| if you are not there, use this as a technique session

| try to stay consistent in your rounds

| Score = total reps

2023_08_03_WOD (Time)
3 min on | 1 min off
until 8 rounds completed
16 Air Squats
6 Shuttle Runs
4 Muscle Ups

Cap: 5 rounds

| the workout is over as soon as you reach 8 rounds

| try to aim for consistent rounds & keep transistions fast

| Shuttle Run = 8m

| Score = time (incl. rest)

CategoriesWod

WOD WOD, 2. August 2023

WOD – Wed, Aug 2

Deadlift (4 sets
2.2.2 Deadlifts @ 80 %

rest 20s between the 2 reps
)

| keep rest between sets 2-3 minutes

| touch & go is allowed

| keep your back straight and use your legs

| Score = weight

.

2023_08_02_WOD (Time)
30 Snatches
rest 3 minutes
20 Snatches
rest 2 minutes
10 Snatches

Rx: 35-42,5-50 | 25-30-25 kg
Rx+: 42,5-50-61 | 30-35-42,5 kg
TimeCap: 15 minutes

| try to stay consistent

|keep the bar close to your body

| every style of Snatch is allowed

| Score = total time

CategoriesWod

WOD WOD, 1. August 2023

WOD – Tue, Aug 1

Clean and Jerk (
every 3 minute for 12 minutes
Set 1 | 1.1.1 Clean & Jerks @ 65%
Set 2 | 1.1.1 Clean & Jerks @ 65%
Set 3 | 1.1.1 Clean & Jerks @ 70%
Set 4 | 1.1.1 Clean & Jerks @ 70%)

| we are looking for Squat Cleans

| choose between Split & Push Jerk

| focus on perfect technique and try to make every lift look the same

| Score = weight od Set 4

2023_08_01_WOD (Time)
Team of 2
1.000-800-600-400-200m Row
100-80-60-40-20 Back Squats
10-8-6-4-2 Wall Walks

Rx: 20 | 15 kg
Rx+: 30 | 20 kg
TimeCap: 22 minutes

| you go, i go
|go hard, recover fast
| Score = time (partner in comments)

CategoriesWod

WOD WOD, 31. Juli 2023

WOD – Mon, Jul 31

2023_07_31_Core (Weight)
2 rounds
42m Dual Kettlebell Front Rack Carry
21 Sit Ups
30m Dual Kettlebell Front Rack Carry
15 Sit Ups
18m Dual Kettlebell Front Rack Carry
9 Sit Ups
rest 3 minutes

| use heavy Kettlebells & move a regular walking pace

| don’t overarche & try to keep a slight hollow body position

| Score = weight (time in comments)

.

2023_07_31_WOD (AMRAP – Reps)
EMOM 18
Min 1 | 13/11 cal Bike
Min 2 | AMRAP Kettlebell DT
Min 3 | rest
Min 4 | 15/12 cal Row
Min 5 | AMRAP Kettlebell DT
Min 6 | rest

Rx: 24 | 16 kg

*Kettlebell DT
12 Dual Kettlebell Deadlifts
9 Dual Kettlebell Hang Power Cleans
6 Dual Kettlebell Shoulder to Overhead

| pick up on DT where you ended in the last round

| push the Kettlebell Movements

| consistent pace on the machines

| Score = total reps (1cal = 1 rep)

CategoriesWod

WOD WOD, 28. Juli 2023

WOD – Fri, Jul 28

Power Clean (
every 02.30 minutes for 10 minutes
5 Power Cleans @ 60-70%
*2s pause below knees)

| stick to the pause (maybe with a partner)

| Score = weight

2023_07_28_WOD (Time)
Team of 2
50 cal Bike
50 Box Jump Overs
50 Thrusters
50 Wall Balls
400m Run
50 Wall Balls
50 Thrusters
50 Box Jump Overs
50 cal Bike

Rx:
Box: 60 | 50 cm
Barbell: 35 | 25 kg
Wall Ball: 9 | 6 kg
TimeCap: 25 minutes

| go hard – recover fast

| Score = time (partner in comments)