MONTAG 19/07/21


STRENGTH: Back Squat

7-7-7-7-7


WOD: for time

150 KB-Goblet Squats

*E2MOM: 30 Double Unders or 60 SU‘s

*start with DU‘s/SU‘s

DIENSTAG 20/07/21


STRENGTH: 12' E2MOM

2-3 Man Makers


WOD: 4 RFT

21 Push Ups

15 DB-Cleans

9 V-Ups

MITTWOCH 21/07/21


WOD: for time


5 RNDs of

300m Row

15 Wall Balls 6/4


2' rest


5 RNDs of

300m Ski

30 DU‘s


2' rest


5 RNDs of

300m Run

15 T2B/K2E


Cool down..

DONNERSTAG 22/07/21


STRENGTH: Bench Press

6-6-6-6-6


WOD: 3 x 3' AMRAP

50 Double Unders

7 Thrusters 40/30

7 Pull Ups

Rest of time: AMRAP Burpees ov. the Bar

*1' Rest betw. AMRAPs

FREITAG 23/07/21


STRENGTH: Front Squat

7-7-7-7-7


WOD: 12' AMRAP

5 BB-G2OH

10 Sit Ups

5 BB-G2OH

10 Box Jumps

*usw a 40/30kg BB!

SAMSTAG 24/07/21


STRENGTH: E2MOM x 3 RNDs


min 0-2: 3-5 Rope Climbs

min 2-4: 3-5 x Sled Push

min 4-6: 5-10 Tire Flips

min 6-8: Rest


WOD: 50 RFT, in teams of 2

3 Deadlifts 80/60

6 Air Squats

9 Double Unders

SONNTAG 25/07/21


FREE GYM!

MONTAG 12/07/2021


STRENGTH


A: 10' EMOM

6 KB-Seesaw Press

B: 10' EMOM

5-10 Push Ups

*not weighted - focus on technique!


WOD: 12' AMRAP

6 DB-Burpees 20/15

12 Wall Balls 10/6

18 Double Unders

DIENSTAG 13/07/2021


STRENGTH

A: Front Squats

6 x 6 @60-70%

*focus on technique


B: OH-Squat

Work up to your WOD-weight in 7'


WOD: 5 RFT

7 Heavy OH-Squats

5 Strict Pull Ups

150m Run

MITTWOCH 14/07/2021

*Bitte Laufschuhe mitbringen!!


ENDURANCE: Not for time

3K Row

2K Run (Box-Taverne-Box)

3K Ski

Cool down..

DONNERSTAG 15/07/2021


SKILL: Turkish Get Up [12' cap]


STRENGTH: 4 super sets

8 Bench Press @60-70%

1/1 Turkish Get Up


WOD: 3 x 3' EMOM - AMRAP

min 1: Double Unders

min 2: Wall Balls 8/6

min 3: T2B/K2E

2' rest

FREITAG 16/07/2021


STRENGTH: Deadlift

6-6-6 @60%

4-4-4 @70%

2-2-2 @80

WOD: 21-15-9 for time

HP-Snatches 40/30

Bar facing Burpees

SAMSTAG 17/07/2021

*Bitte Laufschuhe mitbringen!!


STRENGTH: 4 super sets

8 Strict Press

AMRAP-Strict Pull Ups


WOD: in teams of 2


Buy in: 300 Double Unders

*I go - you go 50/50

Into: 300 Wall Balls 8/6

*I go - you go 50/50

*E2MOM: 3 Deadlifts 80/50 p.P.


Buy out: 10 x 150m AFAP

*I go - you go 50/50



SONNTAG 18/08/2021


FREE GYM!

MONTAG 05/07/2021


STRENGTH: Chin Up

5-5-5-5-5


WOD: 10 RFT

3 Power Cleans 60/40

12 Wall Balls 10/6

DIENSTAG 06/07/2021


STRENGTH: 15‘ E3MOM

5 Strict Press

3 Push Press

1 Push Jerk


WOD: 60 RFT, in teams of 2

9 Air Squats

6 Sit Ups

3 Burpees

*I go, you go!

MITTWOCH 07/07/2021

STRENGTH: Deadlift

8-8-6-4-2


WOD: 14‘ AMRAP

9 Front Squats 40/25

12 Push Ups

15 T2B

DONNERSTAG 08/07/2021


WOD A: for time

21 Push Press 40/30

150m Row

15 Push Press 50/35

300m Row

9 Push Press 60/40

450m Row

3 Push Press 70/45


WOD B: for time

21 Deadlifts 60/40

150m Ski

15 Deadlifts 80/50

300m Ski

9 Deadlifts 100/60

450m Ski

3 Deadlifts 120/70


FINISHER: 500 Single Unders

*EMOM: 7 V-Ups

FREITAG 09/07/2021


STRENGTH: Back Squat

5-5-5-5-5


WOD: 20‘ EMOM

6 Pull Ups

4 Pistols

Rest of time: Single Unders

SAMSTAG 10/07/2021


STRENGTH: Cluster

3-3-3-3-3-3-3


OUTDOOR WOD


4 x 10' EMOM in teams of 2

min 1: 10 Wall Balls 10/6

min 2: 10/8cal row

min 3: 5 Tire Flips

min 4: 10/8cal. Ski

min 5: 1 x Sled Push + 1 x Sled Pull

min 6: 20m D-Ball Lunges

min 7: 30" Battling Rope

min 8: 8 Box Jump overs

min 9: 50m D-Ball Carry 40/60

min 10: 150m Sprint

*2' Rest btw. RNDs!

SONNTAG 11/07/2021

FREE GYM!