MONTAG 14/06/21
STRENGTH: 14‘ E2MOM
5 Deadlifts
WOD: 10 RFT
250m Run
1 RND of “Cindy“
5 Pull Ups
10 Push Ups
15 Air Squats
DIENSTAG 15/06/21
STRENGTH: 5 Sets of
5-8 Bench Press
5-8 Pull Ups
WOD: 3 RFT
50 Double Unders
25 OH-Squats 40/25
500m Run
MITTWOCH 16/06/21
STRENGTH: 4 Super Sets of
7 Strict Press
2/2 heavy Turkish Get Ups
WOD: for time
50-40-30-20-10
Burpees
T2B´s
DONNERSTAG 17/06/21
STRENGTH A: 5 x 20m
DB/KB-Front Rack Walking Lunges
STRENGTH B: 5 x 20m Sled Push
*work heavy
WOD: for time
100 Wall Balls 10/6
*Every time you break - 10 Dips
FREITAG 18/06/21
STRENGTH: 14‘ EMOM
3 weighted Chin Ups
WOD: for time
12-9-6-3
Snatches 40/25
HSPU´s
SAMSTAG 19/06/21
STRENGTH: 12‘ EMOM
Even: 3-5 strict HSPU´s
Odd: 5 heavy D-Balls over the Bar
WOD: for time
“The Deadlift ladder“
10 x 50% of 1RM
8 x 60% of 1RM
6 x 70% of 1RM
4 x 80% of 1RM
2 x 90% of 1RM
1 x 1RM
* If you fail, do 10 Burpees for each rep instead of DL´s!
* Do 2 RNDs of the following WOD betw. each DL-Set!
9 Box Jumps
6 Push Ups
3 Ring Muscle Ups/C2B´s
SONNTAG 20/06/21
FREEE GYM!