Freitag, 08 Dezember 2017 17:21

WODs 11.12. - 15.12.

  11. Dez 12. Dez 13. Dez 14. Dez 15. Dez
           
  MO DI MI DO FR
 
Strength FrontSquats 5 x 3   Pushpress 3 x 15   Stifflegged DL 4 x 8
           
OLY   WarmUp Oly:       6min EMOM: 3 Snatch Balance - climbing weight (last 2 sets GO HEAVY)      6min EMOM: 2 HighHang Snatch - climbing weight (last 2 sets GO HEAVY)   WarmUp Oly: 6min EMOM: 1SquatClean+1Hangsquatclean+1PushPress - moderate weight; watch your technique! THEN: 6min EMOM 1PowerClean+2PushJerks - climbing weight (last 2 sets GO HEAVY)  
           
  TC: 15 TC: 17 TEAM WOD TC: 15  
WOD [GIRL] Annie + Pull
50-40-30-20-10 reps
10 Rounds: 20' AMRAP, jeder 1 Satz: 7 rds for time 8 rounds
  Double Unders 3 Power Cleans (men: 1,25x BW /Women 1xBW) 10x Situps 5x Deadlifts with 100.00kg / 70.00kg row 250 / 200 m
  Situps 15 Wallballs 9/6 kg 10x Thrusters with 45.00kg / 30.00kg 5x Handstand Pushups 90 Sek Rest
  Pullups 15-12-9-6-3   10x Burpees Medball Clean 5x Front Squats with 60.00kg / 40.00kg try to hold a high pace
        5x Pullups  
Sonntag, 03 Dezember 2017 21:47

WOD 04.12. - 08.12.

  04. Dez 05. Dez 06. Dez 07. Dez 08. Dez
           
  MO DI MI DO FR
 
Strength BackSquat 3 x 15   strict Press 4 x 8   SumoDeadlift 5 x 3
           
Oly   Build a 3RM PowerSnatch (10min): then 3x5 @ 80% OHS, then 3x5 @ 90% SnatchPull   Build a 3RM PowerClean (10Min), then: 3 x 5 @ 80% HangSquatCleans, 3 x 5 @ 90% CleanPulls  
           
WOD 4min on: 3min off *4 (=4 AMRAPS) TC: 15 TC: 20 TC: 12 7´on : 2´off : 7`on
  AMRAP 1: 20/15cal row + 20  WallBalls 3 rft TeamWOD
Chipper on/off
Chipper 3 rft (first 7´)
  AMRAP2: 20 Thrusters @ 20/15 + 20 Burpees 7 HangCleans @ 50/70 Buy In 150x Double Unders 30 Burpee Boxjumps 10 KB Snatches @ 24/16
  AMRAP3: 25 DUBs (75singles) + 20 russian swings @ 24/16 14 DL @ 50/70 100x Wall Balls 5 MuscleUps 20 KB Squats (both KBs) @^24/24
  AMRAP4: 15/10 cal bike + 10 (wo)manmaker @ 15/10 21 T2B 100x Push ups 20 Burpee Boxjumps  
      50x Medicine Ball Cleans with 9kg / 6kg 10 C2B 3rft (2nd 7´)
      50x Toes to Bar 10 Burpee BoxJumps 10 strict presses @ 50/35
      50x DB snatch 22,5kg / 17,5kg 30 PullUps 20 Frontsquats @ 50/35
      Buy Out 150x Double Unders 20 Burpee Boxjumps  
        10 C2b  
        30 Burpee Boxjumps  
        5 MuscleUps  
Sonntag, 26 November 2017 20:05

WOD 27.11. - 01.12.

  MO DI MI DO FR
 
Strength OverheadSquat C - 4 x 8   Push Jerk A - 5 x 3   Deadlift B -3 x 15
           
OLY   WarmUp Oly:       6min EMOM: 3 Snatch Balance - climbing weight (last 2 sets GO HEAVY)      6min EMOM: 2 HighHang Snatch - climbing weight (last 2 sets GO HEAVY)   WarmUp Oly: 6min EMOM: 1SquatClean+1Hangsquatclean+1PushPress - moderate weight; watch your technique! THEN: 6min EMOM 1PowerClean+2PushJerks - climbing weight (last 2 sets GO HEAVY)  
           
TC TC: 15 min TC. 14 min TC: 25 min    
WOD 5-4-3-2-1 5rds Team WOD: on/off . If you change inside an excercise - penalty 5 synch. burpees! 50-40-30-20-10 10' AMRAP Handstand Pushups  Toes to Bar
  unbroken(!) BearComplex 10m - left arm DB OH walking lunges 22,5kg / 17,5kg row for kcal 3x Power Cleans with 60.00kg / 40.00kg Rx+ = 80/55 EMOM 2 Übungen für 12', jeweils abwechselnd (nur technisch!)
  go heaviery each round 10x Handrelease Burpee over DB V-Ups (scale: sit Ups) 9x Pushups Toes to Bar
  PowerClean - FrontSquat - Pushpress - BackSpuat - PushPress 10m - right arm DB OH walking lunges 22,5kg / 17,5kg KB swings 32 kg /24 kg 27x Double Unders HSPUs - 2 sec hold in the Top Position
    20x situps      
Sonntag, 19 November 2017 16:50

WOD 20.11. - 24.11.

  MO DI MI DO FR
 
Strength FrontSquat A - 5x3 reps   PushPress B - 5x3 reps   Deadlift C - 4 x 8 reps - slow descent
           
Oly   Build a 3RM PowerSnatch (10min): then 3x5 @ 80% OHS, then 3x5 @ 90% SnatchPull   Build a 3RM PowerClean (10Min), then: 3 x 5 @ 80% HangSquatCleans, 3 x 5 @ 90% CleanPulls  
           
WOD TC: 15 min TC: 12   TC:12  
  5 rds 6 rft 2er Teams: 16' AMRAP 18-15-12-9 20 Minute EMOM:
  7x Handstand Pushups 40 DoubleUnders Row for 10kcal Snatches @ 50/35 Min 1: 10 PushUps + AMRAP Airsquats
  7x Burpee Box Jumps 10 Cleans @ 70/50 10x Thrusters with 42.50kg / 30.00kg Ringsupported KneeTucks Min 2: Rest
  7x Pullups   10x Toes to Bar   Min 3: 10 cal row max burpees over the rower
  7x Kettlebell Swings with 32.00kg / 24.00kg American       Min 4: Rest
           
Core     2 rds - 30sec holds    
      Planck hold all 4 sides    
Sonntag, 05 November 2017 17:16

WODs 06.11. - 10.11.

  MO DI MI DO FR
 
Strength Backsquat 5x3   PushPress 3x15   Deadlift 4x8
           

Oly

 

  3 exercises: 3 sets hangsnatches - 3reps @ 80% | 3 sets high hang clean - 2 reps @ 95% | 3 sets clean pull - 3 reps @ 100%   3 sets hangcleans - 3reps @ 80% | 3 sets high hang snatches - 2 reps @ 85% | 3 sets snatch pull - 3 reps @ 100%  
           
WOD TC: 15 TC: 12 TC: 15 TC: 25 TC: 15
  15- 12 - 9 AMRAP 12´ Do one rep of each exercise the first round, then two reps, … 2 rounds: 40/30/20/10reps: 12/9/6/3 reps of:
  Deadlifts (2xBW) Thrusters 42,5 / 30 78x Double Unders Cal. Assault bike Pull Ups with 2sec Hold in the top position. Between: 75 Double Unders
  Shoulder Press (3/4x BW) PullUps 44x Sumo DL high pull 40/30kg Overhead squats 40kg/30kg  
      10x Strict HSPU Double Unders  
        (Females use the following calories on assault bike: 25/20/15/10)  
           
Accessory 2 rds - 30sec holds   30-20-10   heavy Turkish Get-ups 3x each side
  Planck hold all 4 sides   SitUps - Back Extensions    
Sonntag, 29 Oktober 2017 21:37

WODs 30.10. - 3.11.

  MO DI MI DO FR
 
  FrontSquat A - 4 x 8 reps   PushPress B - 5 x 3 reps   Deadlift C - 3 x 15 reps
           
    3 exercises: 3 sets frontsquats - 3reps @ 70% | 3 sets high hang clean - 2 reps @ 80% | 3 sets full clean - 1 rep = max out   3 sets snatch balance - 3reps @ 70% | 3 sets high hang snatches - 2 reps @ 80% | 3 sets snatch  1 rep = max out  
           
TC [min] 15 12 21 15 24
  5 rft 4 rft 7 rds 40 - 30 - 20 - 10 8 rds
  5 strict PullUPs 9 Thrusters @ 50 / 35 40" Lunges @ 60 / 42.5 WallBalls 1´DUBs (scaled: every second minute: box stepups)
  10 HSPU / scaled: seated DB Presses 12 cal (men) / 9 cal (women) - bike or row 20" rest T2B 30" Rest
  15 BoxJumps / scaled: CounterMovementJumps 15 Burpees 40" DUBs  BuyOut: AMRAP cal (or Burpees) 1´ cal (bike or row)
  20 Pistols / scaled: one-legged Box-StepUp or StepDown 1 Min Rest 20" rest   30" Rest
      40" PushUps / every 2nd round PullUps    
      20" rest    
           
Core [40 on : 20 off]x4 - Plank Holds (front - side - side - front)       Tabata: HollowHolds
Sonntag, 22 Oktober 2017 18:16

WODs 23.10. - 27.10.

  MO DI MI DO FR
           
Strength OverheadSquat C - 3x15   PushPress or FrontSquat (choose your weakness) A - 4 x 8   Deadlift B - 5x3
           
Oly   3 exercises: 3 sets lowhangsnatches - 3reps @ 70% | 3 sets low hang clean - 2 reps @ 85% | 3 sets clean - 2 reps @ 90%   3 sets full cleans - 3reps @ 70% | 3 sets low hang snatches - 2 reps @ 85% | 3 sets snatches - 2 reps @ 90%  
           
TC [min] 15 12 2 rds 15 12
WOD Chipper 3rds: s.o. 12-9-6-3-6-9-12 4 rds
  50/35cal row/bike 10 x PushJerk @ 60/42.5 2min - AMRAP WallBalls PullUps 20 x Floor Press @ 70/50
  50 Thrusters 20/15 20 Lunges @ 60/42.5 1min Rest BoxJumps 20 GobletSquats@ 32/24
  50 Burpees 300m Run 2min - AMRAP T2b BuyOut: AMRAP DUBs  
  50 DUBs   1min Rest score: DUBs  
      2min - AMRAP cal    
      1min Rest    
      2min AMRAP Cleans @ 50/35    
      1min Rest    
Sonntag, 15 Oktober 2017 20:57

WODs 16.10. - 20.10.

  16. Okt 17. Okt 18. Okt 19. Okt 20. Okt
           
  MO DI MI DO FR
 
Strength Backsquat B - 5x3   PushPress C - 3x15   Deadlift A - 4x8
           
Oly   3 exercises: 3 sets hangsnatches - 3reps @ 75% | 3 sets high hang clean - 2 reps @ 90% | 3 sets clean pull - 3 reps @ 95%   3 sets hangcleans - 3reps @ 75% | 3 sets high hang snatches - 2 reps @ 80% | 3 sets snatch pull - 3 reps @ 95%  
           
WOD TC:10 TC:15 TC:20 TC:12 TC:26
  4 rt chipper-style 21-15-9-15-21 8 rft [4 on : 2 off]x5 - AMRAP each working phase
  20 KB-Swings @32/24kg 300m run T2B 20 DUBs Cindy - start at first movement each working phase
  20 WallBalls 30 Dips row/bike for cal (ladies: 15 - 10 - 5 - 10 - 15) 10 PowerCleans @ 50/35  
    300m run DL @ 90/60    
    30 PullUps      
    300m run      
    30 Pistols      
    300m run      
09. Okt 10. Okt 11. Okt 12. Okt 13. Okt
MO DI MI DO FR
Skill / Strenght FrontSquat A - 4 x 8reps PushPress B - 5 x 3 reps Deadlift C - 3 x 15reps
OLY easy snatches / Heavy clean&jerk - easy= 3reps @70 or 2 reps @ 75 / heavy = 2 reps @ 85 or 1 rep @ 90-95% easy c&J / heavy snatches -easy= 3reps @70 or 2 reps @ 75 / heavy = 2 reps @ 85 or 1 rep @ 90-95%
3 exercises: 3 sets hangsnatches - 3reps @ 70% | 3 sets high hang clean - 2 reps @ 85% | 3 sets clean pull - 3 reps @ 90% 3 sets hangcleans - 3reps @ 70% | 3 sets high hang snatches - 2 reps @ 85% | 3 sets snatch pull - 3 reps @ 90%
WOD [5min on - 2min off ] x 3 10min TEAM WOD (Teams of 2) - TC: 20 12min 15min
AMRAP each working phase 3 rds 4 rds 21-15-9 reach the totals (split up as you like)
2 MuscleUps oder 5 C2B oder 10 PullUps 30 WallBalls A: 12 KB-Snatches @ 32/24 | B: DB hold Thruster @ 60/42.5 3000m/2100m row
10 HSPU oder DB strict presses 20 / 15 cal - bike or row A: 12BoxJumps | B: Plank T2B 100 BoxStepUps
20 walking lunges  A: 12 DB G2S | B: HS Hold 50 Burpees
A: 120 DU | B: Goblet Squat Hold
Partners can change as they like
Montag, 11 September 2017 16:49

Dienstag, 12.09.2017

Skill / Strength
3 x 3reps HighHangSquatSnatch @ 60% (from the pockets) then
2x Snatches 5 sets @ 80%/ Full Squat Snatches / rest 2 Minutes between sets
WOD
4 rft / TC: 15Min
10x Front Rack Lunges with 70.00kg / 50.00kg
15x Floor Press with 70.00kg / 50.00kg
20x Pullups
Mittwoch, 06 September 2017 14:28

Donnerstag, 07.09.2017

Skill / Strength
2 x 3reps SnatchPull @85%
2 x 3reps CleanPull @85% then
8x Deadlifts - 4 sets AHAP

WOD4 rft / TC: 15min

20x Kettlebell Thrusters with 20.00kg / 12.00kg

DB Thruster (weights per side)

100x Double Unders / scaled: 300 SU

Donnerstag, 31 August 2017 17:48

Freitag, 01.09.2017

Skill / Strength
complete one exercise after the other, rest ~ 1-2 Min
Hang Squat Cleans HighHang Squat Cleans 3 x 4 reps @ 70% 1RM Clean
12x Front Squats 3 sets AHAP
WOD
each exercise: 30" on - 10" off - 4 rds
Box Jumps with 50.0cm / 50.0cm = BoxTappings
Split Jumps (rxd: with KB 12/8)
Lunges = one legged taps left (stance: bulgarian squat)
Lunges = one legged taps right (stance: bulgarian squat)
Rest for 30s
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