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!