WOD
skill
power clean
metcon
teams of 2
10 rounds (5 rounds each)
-8 power cleans
-12/10 cal erg
-8 front squats
change after full rounds
ENDURANCE
2 rounds
8′ amrap
-20 plate ground to overhead
-20 alt. plate oh lunges
-40 russian twist
-40 plate jumps
2′ rest
8′ amrap
max cal machine
@0, 2, 4, 6min
10 burpees
2′ rest
BASIC
modul V – kettlebells
WOD
strength
4 rounds every 3 minutes
-8/8 split squats
-20 banded hamstring curls
metcon
4 rounds
3′ amrap
-20 kb american swings
-20 wallball shots
-amrap burpees to target
1′ rest
ENDURANCE
40′ emom
45“ work/15“ rest
1st wallball shots
2nd cal erg
3rd push ups
4th double unders
5th rest
BASIC
modul I – squats
WOD
strength
5 rounds every 2 minutes
-5 strict pull ups
-30“ wall facing handstand hold/handstand hold practice
metcon
„cindy“
20′ amrap
-5 pull ups
-10 push ups
-15 air squats
ENDURANCE
5 rounds
4 rounds
4′ amrap
-20 box jumps
-20 kb swings
-20 kb goblet squats
2′ rest
4′ amrap
-20 burpees
-20 pull ups/ring rows
-20 kb lunges
2′ rest
BASIC
modul II – presses
WOD
strength
4 rounds every 3 minutes
-8/8 single leg deadlift
-10 quad lean back
metcon
for time
-20 sit ups
-20 back squats
-50 double unders
-20 sit ups
-15 back squats
-50 double unders
-20 sit ups
-10 back squats
-50 double unders
ENDURANCE
40′ amrap
teams of 2
only one working
-100 cal erg
-100 empty bb thruster
-100 v-ups
-100m farmers carry
BASIC
modul III – basic lifts
WOD
skill
toes to bar
metcon
20′ emom
1st: 10/12 cal erg
2nd: 6-10 toes to bar
3rd: 10/12 cal erg
4th: 6-10 strict hspu
ENDURANCE
for time
5 rounds
-12 cal erg
-12 alt. db snatches
into
5 rounds
-12 cal erg
-12 alt. db hang clean and jerk
into
5 rounds
-12 cal erg
-12 alt. db hang squat clean
into
5 rounds
-12 cal erg
-12 single arm db thruster
TC 40′
WOD
strength
4 rounds every 3 minutes
-10 floor press
-10 bent over row
metcon
for time
21-15-9
-alt. db hang clean and jerk
-weighted box step over
1′ rest
18-15-12
-alt. db hang snatches
-box jumps
1′ rest
15-12-9
-db goblet squats
-burpee box jump over
ENDURANCE
teams of 2
12′ amrap
-max cal erg
*8 burpees after every turn on machine
1′ rest
12′ amrap
-max cal erg
*8 double db front squats after every turn on machine
1′ rest
12′ amrap
– max cal erg
*2 wall walks after every turn on machine
TEAM WOD
in teams of 2
35′ amrap
-40 cal erg
-80 double db box step over
-40 cal erg
-60 double db thruster
-40 cal erg
-40 double db shoulder to overhead
-40 cal erg
-20 double db devils press
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