22-06-2021
Skill
Press (Max reps)
Metcon
Metcon (Time)
For Time
5 Rounds
20 Wallballs 9/6
20 Backrack lunges 40/25
20 Burpee over Bar
5 Rounds
20 Wallballs 9/6
20 Backrack lunges 40/25
20 Burpee over Bar
TC: 20 min
WOD WOD, 21. Juni 2021
21.06.2021
Weightlifting
Back Squat (3×10)
Curtsey Back Squats
Deadlift (2×8)
Single Leg Deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
12 cal Bike
10 Power Cleans
12 cal Bike
10 Power Cleans
Rx: 50 / 30 kg
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
25/18 cal Row
10 Thrusters
25/18 cal Row
10 Thrusters
Rx: 40 / 25
WOD WOD, 18. Juni 2021
18.06.2021
Skill
Metcon
3 Rounds (for qualitiy)
10 Push Ups
10 Strict Pull Ups
16 Pistols
10 Push Ups
10 Strict Pull Ups
16 Pistols
Push Ups:
6 seconds per rep
6 seconds per rep
Metcon
Metcon (Time)
5 Rounds
60 Double Unders
15 Knee to Ellbow
15 American Swings
15 Front Rack Squats
60 Double Unders
15 Knee to Ellbow
15 American Swings
15 Front Rack Squats
Rx: 24 / 16 kg
WOD WOD, 17. Juni 2021
17-06-2021
Skill
Metcon (Time)
For Time
3 Rounds
10 Push ups
10 Strict pull ups
3x 8/8 Pistols
10 Push ups
10 Strict pull ups
3x 8/8 Pistols
Metcon
Metcon (Time)
For Time
5 Rounds
60 DU/180 SU
15 K2E
15 KB russian Swings 24/16 Kg
15 KB front rack Squats
60 DU/180 SU
15 K2E
15 KB russian Swings 24/16 Kg
15 KB front rack Squats
TC: 18 Min
WOD WOD, 16. Juni 2021
16-06-2021
Gymnastics
EMOM 12 (Weight)
EMOM 12
6-10 Kipping Pull ups
6-10 Kipping Pull ups
Metcon
Metcon (AMRAP – Rounds)
AMRAP 8 + 8
AMRAP 8
10/8 Cal Air Bike
6 Devil press 2x 15/10 Kg
10 Squat jumps
10/8 Cal Air Bike
6 Devil press 2x 15/10 Kg
10 Squat jumps
Rest 2 Min
AMRAP 8
12/10 Cal Row
6 Burpees over rower
10 Air Squats
WOD WOD, 15. Juni 2021
15-06-2021
Weightlifting
EMOM (Weight)
EMOM 6
8 push press
8 push press
EMOM 6
6 Push Jerk
Metcon
Metcon (Time)
For Time
For time
100 Boxjump overs
80 Box Step ups 15/10
60 Thrusters 15/10
40 Sit ups
20 Burpee Pull ups
100 Boxjump overs
80 Box Step ups 15/10
60 Thrusters 15/10
40 Sit ups
20 Burpee Pull ups
TC: 20 min
WOD WOD, 14. Juni 2021
14.06.2021
Weightlifting
Back Squat (3×8)
90 secondes rest between sets
Deadlift (3×8)
90 seconds rest between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
Buy In: 50 Wall Balls
1-2-3-4-5-…
Snatches
2 Wall Walks
Buy In: 50 Wall Balls
1-2-3-4-5-…
Snatches
2 Wall Walks
Rx:
Wall Ball: 9 / 6 kg
Snatch: 45 / 30 kg
WOD WOD, 12. Juni 2021
12.06.2021
Metcon (Time)
800m Run
30 Kettlebell Swings
10 Burpees
400m Run
30 Kettlebell Strict Presses
10 Burpees
400m Run
30 Kettlebell Ground to Overhead
10 Burpees
400m Run
30 Kettlebell Goblet Squats
10 Burpees
1.600m Run
30 Kettlebell Swings
10 Burpees
400m Run
30 Kettlebell Strict Presses
10 Burpees
400m Run
30 Kettlebell Ground to Overhead
10 Burpees
400m Run
30 Kettlebell Goblet Squats
10 Burpees
1.600m Run
Rx: 20 / 12 kg
WOD WOD, 10. Juni 2021
10-06-2021
Weightlifting
Strenght (Weight)
4 x 8-12 Front squats @50%
90 sec. Rest between sets
2 x 10 Deadlifts @60%
60 sec. Rest between sets
90 sec. Rest between sets
2 x 10 Deadlifts @60%
60 sec. Rest between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
AMRAP 14
50 DU / 150 SU
5 C2B Pullups
5 T2B
5 Thrusters 40/25
5 HSPU/ Pike push ups
50 DU / 150 SU
5 C2B Pullups
5 T2B
5 Thrusters 40/25
5 HSPU/ Pike push ups
WOD WOD, 9. Juni 2021
09-06-2021
Gymnastics
Pull ups (Max reps)
3 sets Max unbroken Strict Pullups
Between 6-10 unbroken Pullups
90 sec. Rest between sets
2 sets 8 kipping Pullups
60 sec. Rest between sets
Between 6-10 unbroken Pullups
90 sec. Rest between sets
2 sets 8 kipping Pullups
60 sec. Rest between sets
Metcon
Metcon (Time)
For Time
For Time
10-20-30
Clean &Jerk 40/25
Box jumps
TC: 15
3x 10 Strict press @ RPE