MONTAG 02.08.2021
STRENGTH
A: OH-Squats
7-7-7-7-7
B: Chin Ups
5 x 5
WOD: For time 21-15-9
Hang Power Snatches 40/30
HSPU‘s
DIENSTAG 03.08.2021
SKILL/STRENGTH
Clean
Work up to a heavy Set of 3
[cap 15']
WOD: 12' AMRAP
3 DB-Clusters 22,5/17,5
9 T2B
15 Double Unders
CF-INTERMEDIATE
SKILL/STRENGTH: 14' E2MOM
3-5 Cleans
*Light weight, focus on technique!
WOD: 12' AMRAP
3 Thrusters
6 K2E
12 Double Unders
MITTWOCH 04.08.2021
WOD: For time [cap 40']
A: 21-18-15-12-9-6
cal. Ski
Push Ups
*run 250m after every RND!
2' Rest
B: 21-18-15-12-9-6
cal. Row
Wall Balls 6/4
*run 250m after every RND!
C: Cool down
DONNERSTAG 05.08.2021
STRENGTH
A: 10' E2MOM
10 BB-Lunges
B: 10' E2MOM
10 DB-Romanian Deadlifts
WOD: 10 RFT
5 Front Squats 40/30
3 Bar Muscle Ups/C2B‘s
15 Double Unders
CF-INTERMEDIATE
A: 10' E2MOM
8 BB-Lunges
B: 10' E2MOM
8 DB-Romanian Deadlifts
WOD: 10 RFT
5 Front Squats
3 Pull Ups
15 Double Unders
FREITAG 06.08.2021
SKILL/STRENGTH
Snatch
Work up to a heavy set of 3
[cap 15']
WOD: 14' AMRAP
15 Sit Ups
10 Push Press 40/30
5 Burpee Box Jumps
SAMSTAG 07.08.2021
STRENGTH
A: Bent over Rows
4 x 10
B: BB-Good Mornings
4 x 10
WOD: For time [cap 40']
50cal
40 Russian Swings
30cal.
20 Russian Swings
10cal.
20 Russian Swings
30cal.
40 Russian Swings
50cal.
*10 T2B/K2E after every station
SONNTAG 08.08.2021
FREE GYM!!