MONTAG 31/05/2021
WOD: “MURPH“ for time
1,6km run
100 Pull Ups
200 Push Ups
300 Air Squats
1,6km run
*cap: 50’
DIENSTAG 01/06/2021
STRENGTH
Hang Snatch
6-6-6 Muscle
4-4-4 Power
2-2-2 Squat
WOD: 15-12-9-6-3
Hang Power Snatches
Burpees over the Bar
2' Rest
12-9-6-3
Devil Presses
T2B
MITTWOCH 02/06/2021
WOD: 40‘ EMOM
Min 1: 50 Double Unders or 60‘‘ Singles
Min 2: 15 KB-Russian Swings
Min 3: 12/9cal. Ski
Min 4: 15 Wall Balls
Min 5: 2-3x Sled Push
Min 6: 15 Push Ups
Min 7: 15 Box Jumps
Min 8: 12/9cal. Row
DONNERSTAG 03/06/2021
FREE GYM
FREITAG 04/06/2021
STRENGTH
Front Squats
12-8-4-2-2-2
Max. 85% of 1RM
WOD: ALAP
Min 1: 12 Burpees
Min 2: 4 Double KB-Snatches
Min 3: 12 Burpees
Min 4: 5 Double KB-Snatches
Min 5: 12 Burpees
Min 6: 6 Double KB-Snatches
Add 1 extra Double KB-Snatch E2MOM until you fail or quit!
SAMSTAG 05/06/21
STRENGTH
Bench Press
15’ E3MOM
Work Up to your 3RM!
z.B.: 8-6-3-3-3
WOD: for time, in teams of 2
Buy in: 10 RNDs of
Buddy A: 150m Ski AFAP
Buddy B: AMRAP Wall Balls
*score = Wall Balls
3 RFT
400m run
30 Sync. Thrusters 20/15
2’ rest
2 RFT
50 Hand release Push Ups
25 Sync. Deadlifts 80/50
2’ rest
4 RNDs of
15m Handstand Walk
3 Rope Climbs
Buy out: 10 RNDs of
Buddy A: 150m Row
Buddy B: AMRAP D-Ball Step Ups 20/10
*score = Step Ups
SONNTAG 06/06/21
FREE GYM