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MO DI MI | DO FR SA SO
MONTAG

WOD
skill:
HSPU

metcon:
„A-Tier“
Team of 3
Row for max distance

20′ amrap
6 double db z-press
8 sandbag cleans
12 box step ups

„S-Tier“
Team of 3
Row for max distance

20′ amrap
5 HSPU
10 sandbag cleans
15 box jump step down

*one person rows, two work on the amrap

BOOTCAMP
30’’on/30’’off, 8 rounds
– squat jumps
– sit up to glute bridge
– jumpimg jacks
– bicycle crunch
– alt. box step ups
2’ etxra rest after round 4

HYROX COMPETE
30’’on/30’’off, 8 rounds
– sledpull
– db overhead walking lunges
– run
– wallballs
– hollow rocks
2’ etxra rest after round 4

DIENSTAG

WOD 
strength
4x 1.1 back squats
30“ rest between singles
2′ rest after 2 reps

increase weight compared to last week

metcon:
„A-Tier“
2 rounds for reps
2′ amrap shuttle runs
2′ amrap knee/leg raises
2′ amrap wallballshots
15“ rest between amraps
1′ rest between rounds

„S-Tier“
2 rounds for reps
2′ amrap shuttle runs
2′ amrap T2B
2′ amrap wallballshots @9/6kg
15“ rest between amraps
1′ rest between rounds

ENDURANCE
30′ amrap
2000m/1600m erg
50 wallballshots
1500m/1200m erg
40 burpees
1000m/800m erg
30 pull ups/ring rows

POWERLIFTING
6×1 bench press

HYROX POWER
Strenght:
TC: 9’, try to perform 3 rounds, rest as needed:
– 10 dual kb deadlifts
– 8 dual kb rack squats
– 20m sledpull

TC: 9’, try to perform 3 rounds, rest as needed:
– 20m mix loaded forward lunge
– 8 pull ups/ring rows
– 1’ heavy farmers hold
Finisher
30’’on/30’’off, 4 rounds:
– wallballs
– power burpees
– supermans
– sandbag push press

BOOTCAMP
1’ on/1’off, 5 rounds (5 rounds each before rotating)
– curtsy lunges (change side after 30’’)
– plank jacks
– dual kb deadlift
– burpee broad jumps

MITTWOCH

 WOD
Strength:
4x 1.1 strict press
30“ rest between singles
2′ rest after 2 reps

increase weight compared to last week

metcon:
„A-Tier“
10′ amrap
5/5 db push press
8 ring rows
6 kneeling push ups
60 SU

„S-Tier“
10′ amrap
10 double db push press @2×22,5/15kg
8 pull ups
6 push ups
30 double unders

ENDURANCE
36′ EMOM
1: 12/15 cal ECHO
2: 15 kb russian swings
3: 12/15 cal row
4: 15 kb goblet squats
5: 9 BBJO
6: rest

HYROX COMPETE
4’on/1’off (2 rounds):
– 1000m echobike, remaining time: sledpush
– 500m ski, remaining time: sandbag lunges
– 500m row, remaining time: farmers carry
– run

HYROX ENGINE
1’ on/1’off, (5 rounds each before rotating)
– run
– echobike
– mb thruster
– ski

DONNERSTAG

WOD
skill:
(Hang) Power Snatch

metcon:
„A-Tier“
5 rounds
9 burpees over bar
3 hang power snatches @same weight

„S-Tier“
5 rounds
12 burpees over bar
5-4-3-2-1 power snatches @increasing weight

Workout flow:
Round 1: 12 Burpees over bar + 5 power snatches
Round 2: 12 Burpees over bar + 4 power snatches
Round 3: 12 Burpees over bar + 3 power snatches 

ENDURANCE
40′ amrap
50 cal erg
40 air squats
30 V-ups
20 gorilla rows
10 burpees to target

FREITAG

WOD
Strength:
4x 1.1 deadlifts
30“ rest between singles
2′ rest after 2 reps

increase weight compared to last week

metcon:
„A-Tier“
for time
for time
20 sa db push press
20 cal erg
15 goblet squats
15 cal erg
10 sa db thruster
10 cal erg
TC: 10′

„S-Tier“
for time
21 double db push press @2×22,5/15kg
21 cal erg
15 double db front squats @2×22,5/15kg
15 cal erg
9 double db thruster @2×22,5/15kg
9 cal erg
TC: 10′

ENDURANCE
Teams of 2
10′ EMOM
1: 15 snychro sit ups
2: amrap cal erg (30“ each)

2′ rest

10′ EMOM
1: 15 snychro push ups
2: amrap double unders (30“ each)

2′ rest

10′ EMOM
1: 16 snychro russian twists
2: amrap box jumps (30“ each)

HYROX ENGINE
4’ AMRAP/1’off (2 rounds):
– 200m run, 20 wallballs
– 200m ski, 20 jumping lunges
– 200m row, 20m burpee broad jump
– 400m echobike, 20 box jump overs

SAMSTAG

WOD
Saturday Madness 

SONNTAG

TEAM WOD
„A-Tier“
teams of 2
only one working
for time
60-30-15
cal erg
ring rows
3′ rest into
60-30-15
cal erg
double db floor press
TC 30′

„S-Tier“
teams of 2 
only one working
for time
60-30-15
cal erg
pull ups
3′ rest into
60-30-15
cal erg
double db floor press
TC 30′

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