CategoriesWod

WOD WOD, 8. September 2023

WOD – Fri, Sep 8

2023_09_08_Lifting (Weight)
every 2 minutes for 16 minutes
1 Snatch & 1 Overhead Squat & 1 Hang Snatch & 1 Overhead Squat

Set 1-2 | 65%
Set 3-4 | 70%
Set 5-6 | 75%
Set 7-8 | 80%

| % of 1RM Snatch

| perform complex unbroken

| hang = above knees

| Score = weight

.

2023_09_08_WOD (Time)
40-30-20-10 Wall Balls
20-15-10-5 Toes to Bar
every 4 minutes: 200m Run

Rx: 9 | 6 kg
TimeCap: 20 minutes

| start the workout with 200m Run

| Score = time

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WOD WOD, 7. September 2023

WOD – Thu, Sep 7

Back Squat (
Part A
build to a daily 5 RM Back Squat
TimeCap 12 minutes

Part B
EMOM 5
1 Back Squat @ daily 5 RM)

| focus on perfect form & try to be super explosive out of the bottom in Part B

| Score = weight

2023_09_07_WOD (Time)
4 rounds
8 Power Snatches
12 Bar Facing Burpees

rest 2 minutes

4 rounds
12 Power Snatches
8 Bar Facing Burpees

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

| don’t start too hot

| we are looking for consistent rounds

| Score = time (incl. rest)

CategoriesWod

WOD WOD, 6. September 2023

WOD – Wed, Sep 6

Handstand Push-ups (
EMOM 5
x Handstand Push Ups

rest 2 minutes

EMOM 5
x Handstand Push Ups)

| choose x that allows you to stay consistent over all rounds

| no need to go unbroken here

| make a game plan and stick to it

| Score = total reps

.

2023_09_06_WOD (Time)
9-15-21-27
V-Ups
Dual Dumbbell Thrusters
10 Shuttle Runs at the start of each round

Rx: 15 | 10 kg
TimeCap: 15 minutes

| Shuttle Run = 8m In & Out

| find a weight that allows a proper technique on the Thrusters

| Score = time

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WOD WOD, 5. September 2023

WOD – Tue, Sep 5

Power Clean (
every 20s x 5 sets
1 Power Clean @ 75%
rest 2 minutes

every 30s x 5 sets
1 Power Clean @ 80%
rest 2 minutes

every 40s x 5 sets
1 Power Clean @ 85%
)

| keep the bar close to your body by pulling your elbows high

| fast elbows & jump under the bar

| Score = weight

.

2023_09_05_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 250/200m Row
Min 2 | 10 Shoulder to Overhead
Min 3 | max Wall Walks
Min 4 | rest

Rx: 61 | 42,5 kg

| do not sprint the Row

| Shoulder to Overhead start from the ground

| Score = total reps of Wall Walks

CategoriesWod

WOD WOD, 4. September 2023

WOD – Mon, Sep 4

2023_09_04_Strength (Time)
Every 3 minutes x 4 sets
20m Sprint with Sandbag
200m fast Run

| choose a moderately heavy object

| drop the weight after 20m and go directly into 200m run
| 100% effort
| Score = time (slowest set)

2023_09_04_WOD (Time)
6 sets
25 Double Unders
15|12 cal Bike (or 18|13 cal Row)
3 Power Cleans
rest/work 1:1

Rx: 61 | 42,5 kg
Rx+: 83 | 56 kg
TimeCap: 22 minutes

| the weight of the Power Cleans should not be heavier than 80% of your max Power Clean
| try to keep rounds consistent
| Score = total time

CategoriesWod

WOD WOD, 1. September 2023

WOD – Fri, Sep 1

Shoulder Press (
every 02:30 minutes for 12:30 minutes
Set 1 | 11 Strict Presses @ 50%
Set 2 | 9 Strict Presses @ 60%
Set 3 | 7 Strict Presses @ 70%
Set 4 | 5 Strict Presses @ 80%
Set 5 | 3 Strict Presses @ max load)

| keep your core engaged

| full range of motion

| Score = weight

.

2023_09_01_WOD (Time)
30 Dual Dumbbell Squats
8m Handstand Walk
rest 90 seconds
30 Dual Dumbbell Lunges
8m Handstand Walk
rest 90 seconds
30 Dual Dumbbell Deadlifts
8m Handstand Walk

Rx: 22,5 | 15 kg
TimeCap 15 minutes

| try to push each section

| Score = time

every rep that misses +1 second in your Score

CategoriesWod

WOD WOD, 31. August 2023

WOD – Thu, Aug 31

2023_08_31_Gymnastics (AMRAP – Reps)
4 sets
6 Toes to Bar
rest 10 seconds
6 Toes to Bar
rest 10 seconds
6 Toes to Bar
rest 10 seconds
6 Toes to Bar
rest 60 seconds

| choose a rep scheme and stick to it over all rounds

| ideally reps are performed unbroken

| Score = total reps (time in comments)

.

2023_08_31_WOD (3 Rounds for reps)
EMOM 24
Min 1 | 6 Shuttle Runs
Min 2 | 12 Box Jump Overs
Min 3 | 6 Devil Presses
Min 4 | 12/10 cal Row
Min 5-8 | perform Min 1-4 as fast as possible

Rx:
Box: 60 | 50 cm
Dumbbell: 22,5 | 15 kg

| Min 1-4 is a regular EMOM

| Min 5-8 is the same movements and reps but for time

| take note of your time in the second part of the EMOM – this is your score

| Score = time (3 scores)

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WOD WOD, 30. August 2023

WOD – Wed, Aug 30

2023_08_30_Core
EMOM 16
Min 1 | 30s Push Up Hold (in bottom)
Min 2 | 15-20 Kettlebell Swings
Min 3 | 15-20 Sit Ups
Min 4 | 30s Hollow Hold

| focus on perfect form

The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

| try to stay consistent

| that is a very intensive workout

| Score = rounds (total reps in comments)

CategoriesWod

WOD WOD, 29. August 2023

WOD – Tue, Aug 29

Deadlift (
Set 1 | 2.2.2 Deadlifts @ 85%
Set 2 | 2.2.2 Deadlifts @ 85%
Set 3 | 2.2.2 Deadlifts @ 85%
Set 4 | 2.2.2 Deadlifts @ 85%
rest as needed)

| rest between the two reps about 20 seconds

| keep your back straight and use your legs

| don’t pull back to early with your back – stay on top of the bar until mid thigh

| controlled wy down – no dropping

| Score = weight

.

2023_08_29_WOD (Time)
25-20-15-20-25 Wall Balls
5 Wall Walks

Rx: 9 | 6 kg
TimeCap: 12 minutes

| don’t collect a no rep on the Wall Walks

| Score = time

every rep that misses +1 second in your Score

CategoriesWod

WOD WOD, 28. August 2023

WOD – Mon, Aug 28

2023_08_28_Lifting (Weight)
EMOM 12
1 Snatch
1 Hang Snatch
1 Overhead Squat

Min 1 – 4 | 60 %
Min 5 – 8 | 70 %
Min 9 – 12 | 75 %

| % of your 1 RM Snatch

| perform complex unbroken

| Hang = above knees

| Score = heaviest weight

.

2023_08_28_WOD (Time)
Team of 2 – you go, i go
4 rounds
9 Thrusters
35 Double Unders
9 Thrusters
35 Double Unders
9 Thrusters

Rx: 42,5 | 30 kg
TimeCap: 22 minutes

| consistent pace

| if you do this alone – rest/work 1:1

| Score = total time