WOD
strength
5 sets
-7 front squats @20X1
add weight each set
2′ rest
new strength cycle 7/5/3 with a final testing week at the end
metcon
12′ amrap
-10/10 single arm db hang snatch
-15 weighted box step ups (same db)
-20 lateral burpee over db
ENDURANCE
20′ emom
-15 box jump over
-20 kb swings
-max cal erg
into
20′ emom
-15/12 cal erg
-20 kb lunges
-max reps burpees
-rest
BASIC
modul III – basic lifts
WOD
strength
5 sets
-7 strict press
add weight each set
2′ rest
new strength cycle 7/5/3 with a final testing week at the end
metcon
15′ emom
1) 12/10 cal erg
2) 10 toes to bar
3) max reps kb swings in 45′
ENDURANCE
in teams of 2 – i go you go
10′ amrap
-30 cal erg
-30 db snatch
-30 burpee over db
2′ rest
10′ amrap
-40 cal erg
-40 kb swings
-40 lunges
2′ rest
10′ amrap
-50 cal erg
-50 box step ups
-50 sit ups
BASIC
modul IV – gymnastics
WOD
skill
-power clean
6′ emom
-5 power clean
metcon
for time
30-20-10
-single arm db thruster
-db sit ups
ENDURANCE
for time
buy in 60 cal erg/3′ single under
-50 db snatch
-40 burpee over db
-50m db walking lunge
-40 burpee over db
-50 db snatch
cash out 60 cal erg/3′ single under
GYMNASTICS
bar muscle up
BASIC
modul V – kettlebells
WOD
metcon
„chipper“ for time
-120 wall ball shots
-100 db snatch
-80 burpee box jumps
-60 pull ups/ring rows
-40 wall ball sit ups
-20 handstand push ups/pike push ups
finisher:
teams of 2
-3′ max cal erg
ENDURANCE
40′ emom
40“ on / 20“ off
-erg
-american swings
-burpees
-ring rows
-sit ups
BASIC
modul I – squats
WOD
strength
5 sets
-7 deadlift
add weight each set
2′ rest
new strength cycle 7/5/3 with a final testing week at the end
metcon
2 rounds
5′ amrap / 2′ rest
-20 double under/single under
-10 kb hang clean and jerk
-10 kb overhead lunges
try to hit exact same rounds and reps on both amraps
ENDURANCE
6 rounds for time
-20 plate ground to overhead
-20 plate goblet squats
-20 russian twists
2′ rest
6 rounds for time
-20 burpee to plate
-20 plate overhead lunges
-20 sit ups
GYMNASTICS
handstand hold
WOD
gymnastic strength
12′ emom
-30“ wall facing handstand hold
-30“ top of pull up hold
-30“ ring dip hold
metcon
20′ emom
1) 12-15 med ball cleans
2) 12-15 burpee box jumps
3) max cal erg
4) rest
hit same cals on erg each round
ENDURANCE
40′ amrap
-30 wall ball shots
-30 down ups
-30 box jump over
-30 db hang snatch
-60 double under
2′ rest
WOD
in teams of 2
15′ amrap
10-20-30-40 … reps of
-db snatch
-wall ball shots
-synchro sit ups
5′ rest
15′ amrap
10-20-30-40 … reps of
-box jumps
-goblet squats
-synchro burpees
1190 Wien
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