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WOD WOD, 12. Mai 2023

WOD – Fri, May 12

Push Press (every 2 minutes for 12 minutes

Set 1 | 8 Push Presses @ 35 %
Set 2 | 5 Push Presses @ 45 %
Set 3 | 5 Push Presses @ 55 %
Set 4 | 5 Push Presses @ 65 %
Set 5 | Push Presses @ 75 %
Set 6 | max Push Presses @ 85 %)

| the final set is you score set – give it everything you have and get as many unbroken reps as possible

2023_05_12_WOD (Time)
11-22-11
Toes To Bar
Box Jump Overs
*after every round perform
5-5-10-10-5-5 m Shuttle Runs

Rx. 60 | 50 cm

| this is a fast workout

| you should go unbroken at the Toes to Bar

| Shuttle Run

5m – turn – 5m – turn – 10m – turn – 10m – turn – 5m – turn – 5m = 40m each round

CategoriesWod

WOD WOD, 11. Mai 2023

WOD – Thu, May 11

Handstand Push-ups (AMRAP 5
max Handstand Push Ups)

| start with an all out set – try to be smooth & efficient

| have a game plan you can fall back to after your max set

2023_05_11_WOD (Time)
2 rounds
50 Wall Balls
30 Burpee Box Jump Overs
100 Double Unders

Rx: 9 | 6 kg
TimeCap: 18 minutes

| keep the same pace throughout the whole workout

|split the Double Unders early – especially if you struggle with high volume reps

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WOD WOD, 10. Mai 2023

WOD – Wed, May 10

Snatch (every 2 minutes for 12 minutes
Power Snatch & Snatch

Set 1 | 70 %
Set 2 | 75 %
Set 3 | 75 %
Set 4 | 80 %
Set 5 | 80 %
Set 6 | 85 %
)

| reset the bar after the Power Snatch

| catch the Power Snatch as high as possible & keep the same power for the Snatch

| keep reps snappy and focus on vertical extension

.

2023_05_10_WOD (Time)
15 Burpee Pull Ups
15 Back Squats
12 Burpee Pull Ups
12 Front Squats
9 Burpee Pull Ups
9 Overhead Squats

Rx: 50 | 35 kg
Rx+: 60 | 42,5 kg
TimeCap: 14 minutes

| be smart about your splits – it all comes down the Overhead Squats

| the Overhead Squat shoud not be heavier than 80% of your 1RM

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WOD WOD, 9. Mai 2023

WOD – Tue, May 9

2023_05_09_Gymnastics (AMRAP – Reps)
Toes to Bar
work 15 minutes on your Toes to Bar

OR

EMOM 10
x Toes to Bar

| work on your Gymnastics skills

| if you get your toes in a solid rythm to the bar – then do the EMOM

| x = reachable but challenging

| the goal is to hold the same reps for 10 minutes

| save your hands

.

2023_05_09_WOD (Time)
1.000m Row
30 Thrusters
50|35 cal Bike

Rx: 42,5 | 30 kg
Rx+: 50 | 35 kg
TimeCap: 13 minutes

| find a good pace on the first Erg and let something in the tank

| same sets with short rest at the Thrsuters

| the second Erg is all out

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WOD WOD, 8. Mai 2023

WOD – Mon, May 8

Back Squat (every 2 minutes for 10 minutes

Min 1 | 5 Back Squat @ 60 %
Min 2 | 5 Back Squat @ 70 %
Min 3 | 3 Back Squat @75 %
Min 4 | 2 Back Squat @ 80 %
Min 5 | 2 Back Squat @ 88 %
Min 6 | 2 Back Squat @ max
)

| we are looking for a heavy 2 rep max today

| stay as upright as possible and push your knees out

| breathe into your belly & brace your core

2023_05_08_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 12-15 Wall Balls
Min 2 | 12/9 cal Bike
Min 3 | 9-12 Front Squats
MIn 4 | 14/11 cal Row

Rx:
Wall Ball: 9 | 6 kg
Front Squat: 50 | 35 kg

| Score = reps in total

| as always – adjust reps as needed

| the first two round should feel comfortable

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WOD WOD, 5. Mai 2023

WOD – Fri, May 5

2023_05_05_Core
5 sets
15 V-Ups
30s Sideplank (left)
30s Sideplank (right)
rest 60s

2023_05_05_WOD (AMRAP – Reps)
AMRAP 13
30 Dual Dumbbell Squats
30 Dual Dumbbell Deadlifts
30 Toes to Bar
20 Dual Dumbbell Squats
20 Dual Dumbbell Cleans
20 Pull Ups
10 Dual Dumbbell Squats
10 Dual Dumbbell Push Presses
10 Chest to Bar Pull Ups

Rx: 22,5 | 15 kg

| split the gymnastics early

CategoriesWod

WOD WOD, 4. Mai 2023

WOD – Thu, May 4

2023_05_04_Lifting (Weight)
every 02:00 minutes for 10:00 minutes
3 Deadlifts
2 Power Cleans
2 Front Squats
2 Hang Squat Clean Thrusters

| increase weight every set – if possible

| we are looking for unbroken complexes

.

2023_05_04_WOD (AMRAP – Reps)
EMOM 20
max cal Row | Bike | Ski

at min 0 | 4 | 8 | 12 | 16
6 Suttle Runs

at min 2 | 6 | 10 | 14 | 18
12 Box Jump Overs

Rx: 60 | 50 cm

| fast transitions

| score is your total calories

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WOD WOD, 3. Mai 2023

WOD – Wed, May 3

2023_05_03_Lifting (AMRAP – Reps)
4 sets (01:00 min on | 02:00 min off)
Set 1 | max Cleans & Jerks @ 65 %
Set 2 | max Cleans & Jerks @ 55 %
Set 3 | max Cleans & Jerks @ 45 %
Set 4 |max Cleans & Jerks @ 35 %

| all styles allowed

| obviously we are looking to increase the reps as the weights go down

.

2023_05_03_WOD (AMRAP – Reps)
CINDY
AMRAP 2ß0
5 Pull Ups
10 Push Ups
15 Air Squats

| Benchmark Workout = all out Workout

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WOD WOD, 2. Mai 2023

WOD – Tue, May 2

2023_05_02_Strength (3 Rounds for reps)
18-14-10-14-18
weighted Box Step Ups
Banded Leg Curls
rest 60s between sets

| go heavier on the Step Ups

| alternate legs on the Step Ups

| use a lighter band for the Curls – go for quality reps here

.

2023_05_02_WOD (3 Rounds for reps)
3 rounds
10 Power Cleans
12 Bar Facing Burpees
10 Power Cleans
rest 2 minutes betweeen rounds

Rx: 50 | 35 kg

| choose a weight that allows you to start with a bigger set of unbroken Cleans

| keep the Burpees steady

CategoriesWod

WOD WOD, 28. April 2023

WOD – Fri, Apr 28

2023_04_28_Strength (Weight)
5 sets
5 Back Squats @ 70 %
rest 90s between sets

| engage your core

|push your knees out

.

2023_04_28_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 18/15 cal Row
Min 2 | 12 Burpees over Rower
Min 3 | 9 Shoulder to Overhead
Min 4 | rest

Rx: 50 | 35 kg

| choose a weight on the Shoulder to Overhead which you can move unbroken (at least in round 1)

| the calories on the Rower should be challenging