CategoriesWod

WOD WOD, 3. Januar 2023

WOD – Tue, Jan 3

2023_03_01_Lifting (Weight)
EMOM 12
1 Snatch

Set 1, 2, 3 | 3s pause above floor
Set 4, 5, 6 | 3s pause below knees
Set 7, 8, 9 | | 3s pause in catch
Set 10, 11, 12 | no pause

| start with 60% of your 1RM

| positions are key

.

2023_03_01_WOD (3 Rounds for reps)
every 5 minutes for 3 rounds
10 Wall Balls
10 cal Bike
8 Wall Balls
8 cal Bike
6 Wall Balls
6 cal Bike

Rx: 9 | 6 kg
TimeCap (round): 4 minutes

| try to keep rounds consistent

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WOD WOD, 2. Januar 2023

WOD – Mon, Jan 2

2023__02_01_Gymnastics Strength
EMOM 12
A| Ring Support Hold
B| Bottom Push Up Hold
C| Deadhang
D| max Sit Ups

| scheme for A,B,C – 20s on | 10s off | 20s on

| max Sit Ups in 50s

| tense your core and do all the stuff with quality

.

2023_02_01_WOD (Time)
10 rounds
3-5 Strict Pull Ups
10 Dumbbell Floor Presses

Rx: 15 | 10 kg
Rx+: 22,5 | 15 kg
TimeCap: 15 minutes

| don’t go to failure on both of the movements

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WOD WOD, 23. Dezember 2022

WOD – Fri, Dec 23

2022_12_23_Skill (AMRAP – Reps)
Double Unders
work 10 minutes on your Double Unders

or

EMOM 10
x Double Unders

| x = reachable but challenging

2022_12_23 (AMRAP – Reps)
AMRAP 16
30|24 cal Row
20 Pull Ups
10 Hang Snatches

30|24 cal Row
20 Pull Ups
10 Hang Snatches

20|24 cal Row
20 Pull Ups
max Hang Snatches

Rx: 35, 42,5, 50 | 25, 30, 35 kg

| goal is to get the gymnastics out of the way in max. 70 seconds -> scale wise

CategoriesWod

WOD WOD, 22. Dezember 2022

WOD – Thu, Dec 22

2022_12_22_Lifting (Weight)
every 2:30 minutes for 10 minutes
4 Clusters

start with 70 %

| build to a heavy 4 Rep Max

| use a explosive hip

.

2022_12_22 (Time)
Team of 2
20-18-16-14-12-10-8-6-4-2
Deadlifts
Bench Presses
Power Cleans

Rx:
Deadlift: bodyweight
Bench & Clean: 3/4 bodyweight

| split reps as you like

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WOD WOD, 21. Dezember 2022

WOD – Wed, Dec 21

2022_12_21_WOD
Toes to Bar
work 15 minutes on your Toes to Bar

| try different progressions

.

2022_12_21_WOD
Toes to Bar
work 15 minutes on your Toes to Bar

| all engine today

| try to keep rounds consistent

| 1 Shuttle Run = 8m In & Out

CategoriesWod

WOD WOD, 20. Dezember 2022

WOD – Tue, Dec 20

2022_12_20_Strength (Weight)
every 3 minutes for 12 minutes
5 Deadlifts @ 75 %
5 Seated Box Jumps

| reset on every Dealift

| touch and go is not allowed

| build in height on the Box Jumps

.

2022_12_20_WOD (Time)
3 rounds
30|24 cal Bike
30 Wall Balls
rest 2 minutes between rounds

| try to increase the pace from round to round

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WOD WOD, 19. Dezember 2022

WOD – Mon, Dec 19

2022_12_19_Strength (Weight)
Turkish Get Up
Set 1 |5 Turkish Get Ups
Set 2 |4 Turkish Get Ups
Set 3 |3 Turkish Get Ups
Set 4 |2 Turkish Get Ups
Set 5 |1 Turkish Get Up

| reps for each arm

| raise the weight every set

| we are looking for quality reps

.

2022_12_19_WOD (Time)
Team of 2
2-4-6-8-…-16-18-20
cal Row
Burpees over Rower
A | working on Workout
B | 3 rounds Running

TimeCap: 15 minutes

| go hard on the Rower and steady on the Burpees

CategoriesWod

WOD WOD, 16. Dezember 2022

WOD – Fri, Dec 16

2022_12_16_Strength (Weight)
Set 1 | 10 Bench Presses 50 %
Set 2 | 10 Bench Presses 55 %
Set 3 | 10 Bench Presses 60 %
Set 4 | 10 Bench Presses 65 %
Rest as needed

raise your weight every set

.

2022_12_16_WOD (AMRAP – Reps)
EMOM 12
Min 1| 15|12 cal Row
Min 2| 15 Wall Balls
Min 3| 12 Burpees to Target
rest 3 minutes

EMOM 9
Min 1| 16|13 cal Row
Min 2| 16 Wall Balls
Min 3| 13 Burpees to Target
rest 3 minutes

EMOM 6
Min 1| 17|14 cal Row
Min 2| 17 Wall Balls
Min 3| 14 Burpees to Target

Rx: 9 | 6 kg

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WOD WOD, 15. Dezember 2022

WOD – Thu, Dec 15

2022_12_15_WOD (Time)
3 rounds
50 Double Unders
20 Thrusters
10 Shuttle Runs
20 Thrusters
50 Double Unders
Rest | Work 1:1

Rx: 20 | 15 kg

| go unbroken on the Thrusters

.

2022_12_15_Accessory
A|
3 sets
10 | 10 Single Arm Dumbbell Rows
15 Reverse Flys

B|
every 90s for 4 rounds
10 V-Ups
10s Hollow Hold
10 Hollow Rocks
10s Hollow Hold

CategoriesWod

WOD WOD, 14. Dezember 2022

WOD – Wed, Dec 14

2022_12_14_Gymnastics (AMRAP – Reps)
5 sets
1 min max Strict Pull Ups
1 min rest

| try to stay consistent over all 5 rounds

| small sets with short rest

2022_12_14_WOD (Time)
3 rounds
30 Push Ups
20 Dual Dumbbell Front Squats
10 Devil Presses

TimeCap: 13 minutes
Rx: 22,5 | 15

| use two Dumbbells for the Squats and Devil Presses

| scale the reps on the Push Ups if you don’t can do 30 reps in max 3 sets