03-03-2020
Weekly Special: Speed /Explosiv
Gymnastics
Metcon
AMRAP 10 (AMRAP – Rounds and Reps)
AMRAP 10
10 Pull ups
10 Push ups
3 Shuttle Sprints
10 Pull ups
10 Push ups
3 Shuttle Sprints
WOD WOD, 2. März 2020
02-03-2020
Weekly Special: Speed /Explosiv
Gymnastics
Weekly Special: Speed /Explosiv (Max reps)
3×5
Power Plank
Plyo Bridge
Kneeling Landmine Rotation
Power Plank
Plyo Bridge
Kneeling Landmine Rotation
Metcon
Metcon (Time)
Teams of 2
1000m Row
30 Synchro Front Squat
2000m Bike
30 Power Cleans
30 Synchro Burpees over Bar
30 Deadlifts
30 Synchro Front Squat
2000m Bike
30 Power Cleans
30 Synchro Burpees over Bar
30 Deadlifts
One work one rest
RX: 60/40 Kg
TC: 20 Min
WOD WOD, 28. Februar 2020
28-02-2020
Weekly Special: Clean
Weightlifting
Clean (AMRAP 15)
1 RM Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
"Annie meets Chelsea"
AMRAP 20
5 HSPU
5 DL
5 HSPU
5 DL
Every 3 Min.
10 Slamballs Jumping Lunges
5 Slamball Wallballs
RX: 100/70 Kg
10/6 Kg
WOD WOD, 27. Februar 2020
27-02-2020
Weekly Special: Clean
Weightlifting
Clean (Weight)
Clean Complex
6x 1+1
1 Heavy Clean lift off + 1 Floating Clean
6x 1+1
1 Heavy Clean lift off + 1 Floating Clean
TC: 15 Min
Metcon
Metcon (Time)
5 Rounds
each for Time
50 DU/SU
16 one arm Snatch
8 Devils Press
50 DU/SU
16 one arm Snatch
8 Devils Press
REST 1:1
TC: 20 Min
WOD WOD, 26. Februar 2020
26-02-2020
Weekly Special: Clean
Weightlifting
Clean (Weight)
Clean Complex
E2MOM 7
3 Position Catch Power Clean
1 High- 1 hips at Parallel- 1 hips below
E2MOM 7
3 Position Catch Power Clean
1 High- 1 hips at Parallel- 1 hips below
Metcon
Metcon (Time)
"Complex Fran"
For Time
6 Burpee C2B Pull ups
9 Pull ups
12 Jumping Pull ups
21 Thruster
6 Burpee C2B Pull ups
9 Pull ups
12 Jumping Pull ups
15 Thruster
6 Burpee C2B Pull ups
9 Pull ups
12 Jumping Pull ups
9 Thruster
6 Burpee C2B Pull ups
9 Pull ups
12 Jumping Pull ups
21 Thruster
6 Burpee C2B Pull ups
9 Pull ups
12 Jumping Pull ups
15 Thruster
6 Burpee C2B Pull ups
9 Pull ups
12 Jumping Pull ups
9 Thruster
RX: 40/30 Kg
TC: 20 Min
WOD WOD, 25. Februar 2020
25.02.2020
Weekly Special: Clean
Weightlifting
Weekly Special: Clean (Weight)
Clean Complex
E2MOM 7 @ 65-70-75-80-85-85%
E2MOM 7 @ 65-70-75-80-85-85%
1 Power Clean
2 Hang Squat Clean
Metcon
Metcon (Time)
"Filthy 25"
For Time
25 Box jumps
25 Pull ups
25 KBS 32/24 Kg
25 Box step ups 1×22,5/15 Kg
25 T2B
25 StO 1x 22,5/15 Kg
25 RDL 1x 32/24 Kg
25 Wall balls
25 Burpees
50 DU/SU
25 Box jumps
25 Pull ups
25 KBS 32/24 Kg
25 Box step ups 1×22,5/15 Kg
25 T2B
25 StO 1x 22,5/15 Kg
25 RDL 1x 32/24 Kg
25 Wall balls
25 Burpees
50 DU/SU
TC: 20 Min
WOD WOD, 24. Februar 2020
24.02.2020
Metcon
Metcon (Time)
10 Deadlifts
200 m Run
8 Deadlifts
200 m Run
6 Deadlifts
200 m Run
4 Deadlifts
200 m Run
200 m Run
8 Deadlifts
200 m Run
6 Deadlifts
200 m Run
4 Deadlifts
200 m Run
Rx: 102,5 / 70 kg
WOD WOD, 14. Februar 2020
14-02-2020
Weekly Special: Kettlebell Complex
Weightlifting
Weekly Special: Kettlebell Complex (Weight)
AMRAP 7
5/5 Diagonal Snatch
5/5 KB Elevator
AMRAP 7
5/5 Bell Bender
6 Golf Rotation
5/5 Diagonal Snatch
5/5 KB Elevator
AMRAP 7
5/5 Bell Bender
6 Golf Rotation
Metcon
Metcon (Time)
For Time
30-20-10
Snatch
Front Squats
T2Barbell
Perform 2 Wall Walks after each Round
Start with 2 Wall Walks
Snatch
Front Squats
T2Barbell
Perform 2 Wall Walks after each Round
Start with 2 Wall Walks
RX: 40/30 Kg
TC: 20 Min
WOD WOD, 13. Februar 2020
13-02-2020
Weekly Special: Kettlebell Complex
Weightlifting
Weekly Special: Kettlebell Complex (Weight)
AMRAP 7
8 American Swings
4/4 Onearm High pull
AMRAP 7
5/5 Bell Bender
5/5 Side Swing
8 American Swings
4/4 Onearm High pull
AMRAP 7
5/5 Bell Bender
5/5 Side Swing
Metcon
Metcon (Time)
For Time
4 Rounds
20 KB Rack Carry Lunges
10 KB Plank Pull Through
30 DU/ SU
20 KB Rack Carry Lunges
10 KB Plank Pull Through
30 DU/ SU
RX: 24/16 Kg
TC: 20 Min
WOD WOD, 12. Februar 2020
12-02-2020
Weekly Special: Kettlebell Complex
Weightlifting
Weekly Special: Kettlebell Complex (Weight)
AMRAP 7
4/4 Suitcase DL
4/4 One Arm Swing
AMRAP 7
6/6 Halo
6/6 RDL Passes
4/4 Suitcase DL
4/4 One Arm Swing
AMRAP 7
6/6 Halo
6/6 RDL Passes
Metcon
Metcon (AMRAP – Reps)
AMRAP
AMRAP 6
2-4-6-8-….
Alternating DB Snatch
T2B
Rest 2 Min.
AMRAP 6
2-4-6-8…
Alternating DB Squat Snatch
V-Ups
2-4-6-8-….
Alternating DB Snatch
T2B
Rest 2 Min.
AMRAP 6
2-4-6-8…
Alternating DB Squat Snatch
V-Ups
RX: 22,5/15 Kg
