WOD
strength
4x 10
-back squats @70-75% of your 1RM
2’30“ rest
inbetween: 5 Y-raises, 5 T- raises, 4 W- raises
metcon:
5x 2′ amrap/1′ rest
-8 T2B
-16 wallballshots
-max. burpee to target
– workout is finished once you hit 75 burpees or the five rounds are over
ENDURANCE
40′ amrap
40 cal row
40 sit ups
40 wallballshots
40 kb swings @16/24kg
WOD
strength
4x 10
-(weighted) pull ups
2’30“ rest
inbetween: 2x 7,5m banded lateral side walk
metcon:
2 rounds
5 shuttle run
20 push ups on dbs
1′ rest
3 rounds
3 shuttle runs
15 double db S2OH @2×15/22,5kg
1′ rest
4 rounds
2 shuttle runs
5 double db devils press @2×15/22,5kg
TC: 22′
ENDURANCE
10′ EMOM
1: 6-8 double db devils press
2: max. double db farmers carry
2′ rest
10′ EMOM
1: 16-20 ring rows
2: max. db OH carry (one db in OH position, one db in front rack)
2′ rest
10′ EMOM
1: 20-25 push ups on db
2: max. burpees
WOD
skill
– power clean
metcon:
5 rounds for time
-30 double unders
-10-8-6-4-2 power cleans
1′ rest
TC: 12′
– round1: 30 DU + 10 power cleans 1′ rest, round2: 30 DU + 8 power cleans 1′ rest,…
– increasing weight with decreasing reps
ENDURANCE
18 rounds in teams of 2 (9 rounds each)
5/5 db snatches
10 cal row
20 double unders
*I go U go, switch after every round
TC: 40′
WOD
strength
4x 10
dead stop deadlift @70-75% of your 1RM
2’30“ rest
inbetween: 10 wall angels
metcon:
in teams of 2
4000m row
Partner A: 500m row
Partner B:
2 rounds of
5 T2B
10 alt. goblet lunges @1×22,5/15kg
TC: 18′
– switch every 500m. before you switch, Partner B has to be finished with the 2 rounds
ENDURANCE
40′ emom
1st: 12/10 cal echo bike
2nd: 15 kb swings @16/24kg
3rd: 15/12 cal row
3rd: 40“ hollow hold
4th: 20 jumping lunges
5th: rest
WOD
strength
-4x 10
floor press @70-75% of your 1RM
2’30“ rest
inbetween: 20 dead stop russian twist (bodyweight)
metcon:
6′ amrap
18 cal row
6 box jump overs
2′ rest
6′ amrap
3 pull ups
9 burpee box jump overs
WOD
Saturday Madness
TEAM WOD
in teams of 2
20 rounds for time (10 rounds each)
5 hang power cleans
10 S2OH (30/45kg)
5 bar facing burpees
10 front squats (30/45kg)
– switch after one full round
TC: 40′
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