14-01-2020
Weekly Special : Deadlift
Weightlifting
Deadlift (Weight)
Metcon
Metcon (Time)
For Time
10 Rounds
2 Lane Sprints
3 Burpees
4 Push ups
5 Air Squats
2 Lane Sprints
3 Burpees
4 Push ups
5 Air Squats
WOD WOD, 13. Januar 2020
13-01-2020
Weekly Special : Deadlift
Weightlifting
Deadlift (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
12 KB Taters
8 Shoulder to Overhead
8/8 KB single arm swings
12 Alternating split jerks
8 Shoulder to Overhead
8/8 KB single arm swings
12 Alternating split jerks
RX: KB 24/16 Kg
Bar 40/30 Kg
WOD WOD, 10. Januar 2020
10-01-2020
Weekly Special: T2B
Gymnastics
Toes-To-Bar (Max reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
3x EMOM 6
EMOM 6
12/10 KB Swings 24/16 Kg
8/6 Goblet Squats
Directly into
12/10 KB Swings 24/16 Kg
8/6 Goblet Squats
Directly into
EMOM 6
10 Slamballs 10/6 Kg
6 Burpee over the Slamball
Directly into
EMOM 6
125/100m Row
10/8 Knee Tucks
WOD WOD, 9. Januar 2020
09-01-2020
Weekly Special: T2B
Gymnastics
Toes-To-Bar (Max reps)
Metcon
Metcon (Time)
For Time
Teams of 3
60 Devil Cleans 15/10 Kg
Weighted Side Plank 10/5 Kg
100 Cal Row
60 Devil Cleans 15/10 Kg
Weighted Side Plank 10/5 Kg
100 Cal Row
Directly into
100 Lunges Thrusters Unilateral 15/10 Kg
Weighted Side Plank 10/5 Kg
60 Cal Bike
WOD WOD, 8. Januar 2020
08-01-2020
Gymnastics
Toes-To-Bar (Max reps)
Metcon
Metcon (Time)
"Sanduhr"
6 SDHP
5 Pull ups
4 Reverse Burpee-Burpees
3 Dive Bomers
2 Bear complex
1 T2B
5 Pull ups
4 Reverse Burpee-Burpees
3 Dive Bomers
2 Bear complex
1 T2B
RX: 40/30 Kg
WOD WOD, 7. Januar 2020
07-01-2020
Weekly Special: T2B
Gymnastics
Toes-To-Bar (Max reps)
Metcon
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift
33-28-25-21-18-15-12-9-6-3
Sit ups
Deadlift
33-28-25-21-18-15-12-9-6-3
Sit ups
RX: 100/70 Kg
WOD WOD, 2. Januar 2020
02-01-2020
Weekly Special : Cardio WOD
Metcon
Metcon (Time)
Cardio WOD
Teams of 2
For Time:
1000m Row
30 Snatches
2000m Bike
30 Clean&Jerk
1000m Row
30 SDHP
2000m Bike
30 Barfacing Burpees
1000m Row
30 OHS
2000m Bike
For Time:
1000m Row
30 Snatches
2000m Bike
30 Clean&Jerk
1000m Row
30 SDHP
2000m Bike
30 Barfacing Burpees
1000m Row
30 OHS
2000m Bike
One wor one rest
RX: 40/30 Kg
TC: 40 Min
WOD WOD, 30. Dezember 2019
30-12-2019
Weekly Special : Cardio WOD
Metcon
Metcon (Time)
Cardio WOD
Teams of 2
For Time:
Buy In: 3000m Row
For Time:
Buy In: 3000m Row
Then, perform
80 T2B
100 Box jumps overs
120 Pull ups
160 KB Swings
180 Push ups
200 Air Squats
Cash Out: 5000m Bike
TC: 40 Min.
WOD WOD, 27. Dezember 2019
27-12-2019
Weekly Special : Cardio WOD
Metcon
Metcon (Time)
Cardio WOD
Teams of 2
For Time:
200 Devils Press
For Time:
200 Devils Press
At 50 DP perform 15 Cal Row + 15 Cal Bike
At 100 DP perform 25 Cal Row + 25 Cal Bike
At 150 DP perform 50 Cal Row + 50 Cal Bike
One work one rest
TC: 40 Min.
WOD WOD, 25. Dezember 2019
12 Bars of Christmas
Metcon
Metcon (Time)
1
1 2
1 2 3
1 2 3 4
1 2 3 4 5
1 2 3 4 5 6
1 2 3 4 5 6 7
1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8 9
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10 11
1 2 3 4 5 6 7 8 9 10 11 12
/|
/ |
|
|
1 2
1 2 3
1 2 3 4
1 2 3 4 5
1 2 3 4 5 6
1 2 3 4 5 6 7
1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8 9
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10 11
1 2 3 4 5 6 7 8 9 10 11 12
/|
/ |
|
|
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
Rx: 42,5 / 30 kg
