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!
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