MONTAG 16/08/2021
STRENGTH
A: 12' EMOM
even: 2 x heavy Sled Push
odd: 150m Sprint
B: 12' EMOM
even: 15m D-Ball Walking Lunges
odd: 30“ Wall Sit
WOD: 12' E3MOM
21 Russian Swings 24/16
15 Wall Balls 10/6
9/6 cal (change every RND)
*score = slowest RND
DIENSTAG 17/07/2021
STRENGTH CLUB
A: 15' E3MOM
1-1-1-1 Power Cleans
*rest 10" betw. reps!
RND 1: 60%
RND 2: 65%
RND 3: 70%
RND 4: 75%
RND 5: 80%
B: Front Squats
3 x 10 @70%
*rest 90" betw. sets
C: 3 Super Sets
20 Back Rack Lunges
10 DB-Romanian Deadlifts
*rest 2' betw. sets
MITTWOCH 18/08/2021
ENDURANCE
A: 20' AMRAP
400m Row
20 Double Unders
10 Clean & Jerks 35/25
B: 20' AMRAP
400m Ski
20 Double Unders
10 Deadlifts 50/30
DONNERSTAG 19/08/2021
STRENGTH
DB-Bench Press
8 x 5
*work heavy and rest 90" betw. sets
WOD: 50-40-30-20-10
Burpees
Double Unders
*do 10 T2B after every set
FREITAG 20/08/2021
STRENGTH
OH-Squat
8-8-8 @50%
5-5-5 @60%
2-2-2 @70%
WOD: 5 RNDs of
AMRAP Push Ups
7 Hang Power Snatches
5 OH-Squats
150m Run
*score = total Push Ups
*use a 50/30kg BB!
SAMSTAG 21/08/2021
STRENGTH
A: Back Squat
6-6-6-6 @60%
4-4-4 @70%
2-2 @80%
B: 12' EMOM
3-5 Strict Pull Ups
WOD: for time
Buy in: 3 RNDs of "Cindy"
5 Pull Ups
10 Push Upd
15 Air Squats
into: 21-15-9
Thrusters 40/30
cal. Row
into: 21-15-9
KB-Swings 24/16
cal. Ski
Buy out: 3 RNDs of "Cindy"
SONNTAG 22/08/2021
FREE GYM!!