MONTAG 30.08.2021
STRENGTH
A: 10' EMOM
10-15 Heavy Russian-Swings
B: Reverse Back Rack Lunges
5 x 6/6
WOD: for time
50 Deadlifts 100/70
*Every time you break -> 30m Walking Lunges
DIENSTAG 31.08.2021
STRENGTH
A: OH-Squat
4 x 3 paused hold 2" on bottom
B: Hang Squat Snatch
Work up to a heavy set of 3 [cap 12‘]
WOD: 20RFT, in teams of 2
3 Hang Power Snatches 40/25
6 cal. ski
*I go, you go
CF-INTERMEDIATE
STRENGTH
SKILL: OH-Squat
B: OH-Squat
5 x 3 paused hold 2" on bottom
WOD: 20RFT, in teams of 2
3 Hang Power Snatches
6 cal. ski
MITTWOCH 01.09.2021
STRENGTH
A: 12' E2MOM
AMRAP Push Ups
Into: 8-10 Burpees
B: 10' EMOM
even: 20-30" Handstand Hold
odd: 5 Hang Power Cleans
WOD: for time
50cal. Ski
*EMOM: 5 T2B
1' rest
50cal. Row
*EMOM: 10 KB-Swings
DONNERSTAG 02.09.2021
STRENGTH
A: 3 x 6 Kip Swings
B: 4 x 2 High Pulls
C: 8 x 2 Kipping Pull Ups or Muscle Ups
*use a band if needed
WOD: 15‘ AMRAP
2 Kipping Pull Ups or Muscle Ups
20 Sit Ups
2 Kipping Pull Ups or Muscle Ups
20 Double Unders
2 Kipping Pull Ups or Muscle Ups
20 Air Squats
2 Kipping Pull Ups or Muscle Ups
20 Lunges
CF-INTERMEDIATE
STRENGTH
A: Pull Up
3-3-3-3-3-3-3
B: Push Up
3-3-3-3-3-3-3
WOD: 15‘ AMRAP
3 Pull Ups
12 Sit Ups
3 Push Ups
12 Double Unders
3 Pull Ups
12 Air Squats
3 Push Ups
12 Lunges
FREITAG 03.09.2021
STRENGTH
Bench Press
15' to find your 3RM
WOD: for time, in teams of 2
7 Double KB-Push Press 24/16
AMRAP Chin Ups
*WOD ends when you have accumulated 100 Chin Ups as a team
*I go, you go
SAMSTAG 03.09.2021
STRENGTH
A: 14' E2MOM
8 Front Squats
15 Cyclist Squats
B: 100 KB-Anchor Squats
*split and rest as needed
WOD: AMRAP in teams
A: AMRAP
5 sync. Wall Balls 10/6
5 sync Burpees
10 sync. Sit Ups
*150cal. Bike - WOD ends when you have accumulated 150cal. as a team.
3‘ rest
B: AMRAP
7 sync. Russian Swings 24/16
7 sync. Goblet Squats 24/16
14 sync. Box Jumps
*150cal. Ski - WOD ends when you have accumulated 150cal. as a team.
3‘ rest
C: AMRAP
9 sync. Push Ups
9 sync. Deadlifts 50/30
18 Double Unders
*150cal. Row - WOD ends when you have accumulated 150cal. as a team.
SONNTAG 04.09.2021
FREE GYM!
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