MONTAG 28/06/21
STRENGTH A: 12‘ E3MOM
6-8 strict T2B
8-12 Weighted Good Mornings
STRENGTH B: 10‘ EMOM
3 Heavy Front Squat
WOD: 4 RFT
21 Push Ups
15 KB-Swings 24/16
9 Pull Ups
*Do 21-15-9 unbroken Wall Balls betw. your RNDs!
DIENSTAG 29/06/21
SKILL/STRENGTH: Pistol
5 x 3-5, each leg
WOD: 4 RFT
400m Farmers Carry
30 Sit Ups
250m Run
15 DB-Push Press
*use 22,5/15kg DBs
MITTWOCH 30/06/21
STRENGTH: Bar Muscle Up
Basic: 5 x 3-5 strict C2B Pull Ups
Intermediate: 5 x 3-5 assisted Bar Muscle Ups
RX: 5 x 3-5 Bar Muscle Ups
WOD: in teams of 2
*i go you go, split as you want!
Buy in: 60cal. Row AFAP
100 Deadlifts 60/40
80 Box Jumps
60 Burpees
40 Wall Balls 10/6
20 HSPU´s
Buy out 60cal. Ski AFAP
DONNERSTAG 01/07/21
STRENGTH: Romanian Deadlifts
7-7-7-7-7
WOD: 12‘ AMRAP
5 Front Squats 60/40
7 Box Jumps
10 KB Swings 24/16
FREITAG 02/07/21
STRENGTH: BB-Z-Press
8-8-8-8-8
WOD: “CINDY“ 20‘ AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
SAMSTAG 03/07/21
STRENGTH: Thruster
5-5-5-5-5
WOD: 35‘ to get as far as possible
10 T2B
15cal. of choice
10 T2B
20 Front Rack Lunges 40/30
15cal. of choice
10 T2B
25 Box Jumps
20 Front Rack Lunges 40/30
15cal. of choice
10 T2B
30 Wall Balls 10/6
25 Box Jumps
20 Front Rack Lunges 40/30
15cal. of choice
10 T2B
35 Sit Ups
30 Wall Balls 10/6
25 Box Jumps
20 Front Rack Lunges 40/30
15cal. of choice
10 T2B
40 Burpees
35 Sit Ups
30 Wall Balls 10/6
25 Box Jumps
20 Front Rack Lunges 40/30
15cal. of choice
10 T2B
SONNTAG 04/07/21
FREE GYM!