Sonntag, 17 Dezember 2017 23:14

WOD 19.12. - 22.12.

  18. Dez 19. Dez 20. Dez 21. Dez 22. Dez
           
  MO DI MI DO FR
           
Strength Low bar BackSquats 4 x 8   push jerk 5 x 3   HipThrust 3 x 15
           
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  
           
  TC: 18 TC: 20 TEAM WOD 10' AMRAP TC: 18
WOD 9 rft 24-20-16-12-8-4 20' AMRAP, jeder 1 Satz: 1x Squat Cleans with 70.00kg / 45.00kg + 2 Frontsquats 2 Rounds of:
  3 cleans @ 60/42,5 Alternating KB Snatches with 24kg / 16kg 20x DB Snatch with 22,5kg / 15.00kg 6x Burpees over the bar 21x Pull Ups
  2 Thruster  4x Handstand Pushups nach jeder Runde 20x Wall Balls 18x Situps (russian Twists) 5x Handstand Wall walks 
  10 WallBalls 2x Turkish Getups nach jeder Runde 20x Box Jumps   15x CTB Pull Ups
    30x Double Unders nach jeder Runde 10x Ring dips   5x Handstand Wall walks 
      10 x Pullups   9x Bar Muscle Ups
          5x Handstand Wall walks 
          Rest 3 minutes
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
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