NEWS
Freitag 17.12.2020
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Day 5 (Sprints) |
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E3MOM x 21 Min: (90 sec on/90 sec off) Buy in 20 Jumping Air Squats -into- ME Devils Press *until you reach 50 reps Lower Body A1: E2MOMx12: Front Squat Curtsy Lunge Complex A2: 3 sets: 8 Backrack Step ups (each side; knee high) 12-8 Kang Squats (weighted) *Rest 90-120 sec btw. set Optional B: EMOMx10: (40 sec on/20 sec off) ME Cross Stance Pistols (scale if needed) |
Donnerstag 16.12.2020
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Day 4 (Mid Duration Intervals) |
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2 x Amrap 9 (3 Min Rest btw. Sets) 1st: 200 m Run or 48 Mountainclimber 24 Sit-ups 12 (Heavy: 9) Hang Cluster 2nd: 200 m Run or 48 Mountainclimber 24 V-ups 12 (Heavy: 9) Snuster (Goal: 3 Rounds + each) Upper Body A1: 3 sets: 10-8 Seated Strict Press (each side) 10-8 Bent over Row (each side, Tempo:1230) *Rest 120 sec btw. sets A2: E2MOMx10: (1 Min on/1 Min off) 30 sec: Hand Release Push ups 30 sec: Swimmer (Across) Optional B: For Quality: Accumulate 3-5 Min Handstandhold/Pike Hold |
Mittwoch 15.12.2020
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Day 3 (Long Duration) |
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20 Min to Complete: 3 Rounds: 10 Reverse Burpees (Roll out + Handstand or 3 sec. Push up Hold) 20 Obj. Sumo-DL-HP 30 Jumping-Lunge-AS-Complex 40 Obj. Swings Lower Body A1: 3 sets: 12-8 Good Mornings (Object in Backrack Position) 16-12 Jumping Lunges *Rest 90-120 sec btw. sets A2: 2-3 sets: 12-8 Bulgarian Split Squats 30 sec. Reverse Plank Hold *Rest 90 sec btw. sets Optional B: For Time: 100 Glute Bridges *every time you stop 20 sec. Feet off the Floor Hold |
Dienstag 14.12.2020
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Day 2 (Sprints) |
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E6MOMx36: (3 min on/ 3 min off) 1st: 21-15-9 (Heavy: 15-12-9) Hang C&J Push up to Plank 2nd: 15-12-9 (Heavy: 12-9-6) Thruster Renegate Rows 3rd: 12-9-6 (Heavy: 9-6-3) Squat Snatch or Power Snatch + OHS Toes To Hands
Upper Body A1: E3MOMx 15: 12-8 Single Arm Floor Press (Tempo 1130) 20-12 Reverse Butterfly A2: 2 sets: 12-6 Push Up+ Scapular Push Up 20-12 Gorilla Rows *Rest 90-120 sec btw. sets Optional B: As long as the song goes: Push up – „Bring Sally Up“ (Easy: lie down on floor in bottom position, Hard: Pushup hold in Bottom Position) |
Montag 13.12.2020
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Day 1 (Mid Duration) |
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AMRAP 10 Min: 5 Burpee+ Two legged Mountainclimber* 12 (heavy: 8) Shoulder to Shoulder 5 Burpee+ Two legged Mountainclimber 16 (heavy: 12) Goblet Lunge (alternating (Goal 4 + Rounds) *1 rep= 1 Burpee, Jump to right side, jump to left side
Lower Body A1: E3MOMx15: 12-8 Paused Goblet Squats (elevate heels on small plate or book; 5 seconds pause in Bottom position) 30 sec. Wallsit (weighted if possible) A2: 2-3 sets: 15-12 Hip Thruster 8-6 Pettersen Step-ups (each side) *Rest 60-90 sec btw. sets Optional: B: EMOMx8 Min: x-reps Overhead or Front Cossack Squats (each side; object in hand of working leg) |
Freitag 11.12.2020
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Metcon |
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Sprints: TC: 7 Min each: WOD: Sprints 3 Rounds of: 9 alt. Obj.C&J 18 V-Ups -Rest 2 Min- 3 Rounds of: 9 alt. Obj. Squatcleans 18 Crossing-V-Ups -Rest 2 Min- 3 Rounds of: 9 alt. Cluster 18 Russian Twists |
Donnerstag 10.12.2020
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Metcon |
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Mid-Duration-Intervals: E8MOM x 32 Min 4 Min On / 4 Min Off Get as far as possible: 2 Devil-Press 2 Obj. OH-Squats 2 Two-Legged-Mountain-Climber 4;4;4;6;6;6.. .*start where you stopped in the last interval.
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Mittwoch 09.12.2020
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Metcon |
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Long-Duration: 20 Min AMRAP: 30 AS 25 Situps 20 Pushups 15 Obj. Swings 5 Turkish-Getups
Heavy object: *2 Turkish-Getup |
Dienstag 08.12.2020
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Metcon |
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Sprints: E2MOM for as long as needed: 1 Min ON / 1 Min OFF 50 Down&Up-Mountain-Climber-Complex 40 Alt. Obj. Slunges 30 Toes to Hands 20 Obj. Thruster 30 Toes to Hands 40 Alt. Slunges 50 Down&Up-Mountain-Climber-Complex or Heavy object: 50.. 25 Alt. Obj. Snatches 30 Toes to Hands 15 Obj. Thruster 30 Toes to Hands 25 Alt. Obj. Snatches 50.. |
Montag 07.12.2020
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Metcon |
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WOD: Mid-Duration 11 Min to complete: 2 Rounds of: 20 Jumping-AS-Lunge-Complex 20 Obj. Sumo-Deadlift-Highpulls 20 Burpees (Step Down&Up) 20 Obj. Shoulder-to-Shoulder or Heavy object: 11 Min to complete: 2 Rounds of: 20 Jumping-AS-Lunge-Complex 10 Obj. Sumo-Deadlift-Highpulls 20 Burpees (step down&up) 10 Obj. Shoulder-to-Shoulder |
Freitag 04.12.2020
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Metcon |
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Sprints: TC: 7 Min each: WOD: Sprints 9-15-21 of: 1st: Burpees Object-Hang-Snatch (if heavy: 6-9-12 Reps on Obj.) -Rest exactly 4 Min after finish- 2nd: 6-9-12 of: Obj. Cluster Pushup-to-Plank
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Donnerstag 03.12.2020
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Metcon |
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Mid-Duration-Intervals: E8MOM x 32 Min 4 Min On / 4 Min Off + 1 Min of work with each new Interval (5/3; 6/2; 7/1) Get as far as possible: 2 Rounds of: 25 Object-Squatcleans 25 Object-Shoulder-to-Shoulder 50 Jumping-Lunges 50 Object-Swings 75 Toes to Hands .*start where you stopped in the last interval.
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Mittwoch 02.12.2020
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Metcon |
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Long-Duration: 20 Min to complete: If light Obj: 20 Min AMRAP: Buy-In: 50 Down&Up-Mountain-Climber-Complex -into- 2 Obj. Turkish-Getup (L) 4 Obj. OH-Squats(L) or Obj. Frontsquats (L) 12 Crossing-V-Ups 2 Obj. Turkish-Getup (R) 4 Obj. OH-Squats(R) or Obj. Frontsquats (R) 12 Crossing-V-Ups
If heavy obj: 1 Obj. Turkish-Getup (L) 2 Obj. Frontsquats (L) 12 Crossing-V-Ups 1 Obj. Turkish-Getup (R) 2 Obj. Frontsquats (R) 12 Crossing-V-Ups
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Dienstag 01.12.2020
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Metcon |
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Sprints: E7MOM x 3 Sets 5 Min ON / 2 Min OFF 1st: AMRAP 3 1-Arm-Devilpress 6 alt. Object-OH-Lunges 9 Object-StO
2nd: EMOM x 5 Min: ME unbroken Lunge-AS-Complex (remaining time in each Min = rest-period) 3rd: For time: 9-12-15 of: Object-Thrusters V-Ups |
Montag 30.11.2020
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Metcon |
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WOD: Mid-Duration 9 Min to complete: 3 Rounds for time: 25 Situps 25 Object-Swings (R) -into- 2 Rounds of: 25 Down&Ups 25 Object-Hang-C&J or Heavy object: 3 Rounds for time: 25 Situps 15 Object-Swings (R) -into- 2 Rounds of: 25 Down&Ups 15 Object-Hang-C&J
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Freitag 27.11.2020
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Metcon |
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WOD: Sprint 5 Min to complete: 21-15-9-21 of: Obj.Swings (R) *3 Wallwalks after each Set of Swings or 6 Knee-Inchworm |
Donnerstag 26.11.2020
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Metcon |
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WOD: Mid-Duration-Intervals 8 Min AMRAP: 6 Snuster (L) 6 Burpee-Deadlift (L) 12 Crossing-V-Ups 6 Snuster (R) 6 Burpee-Deadlift 12 Crossing-V-Ups Goal: 3 Rounds+
– 4 Min Off – 8 Min AMRAP: 4 Snuster (L) 4 Burpee over Obj. 12 Pushup-to-Plank 4 Snuster (R) 4 Burpee over Obj. 12 Pushup-to-Plank Goal: 3 Rounds+ |
Mittwoch 25.11.2020
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Metcon |
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WOD: Long-Duration 20 Min to complete: 5 Rounds of: 10 Down&Up-Mountain-Climber-Complex 20 Obj. Sumo-Deadlift-Highpull 1 Min Plank-Hold |
Dienstag 24.11.2020
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Metcon |
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WOD: Sprints 1 Min On / 1 Min Off: For as long as needed: 30 Devil-Press 60 Jumping-Lunge-AS-Complex 90 DU/SU (2x) or 90 Situps *Flow: 1 Min to get as far as possible; 1 Min Rest; at next 1-Min-Interval start where you stop the previous Interval. *If heavy obj. do 20 Devil-Press instead of 30. |
Montag 23.11.2020
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Metcon |
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WOD: Mid-Duration 9 Min AMRAP: @light obj.: 12 Obj. Snatch-OH-Lunges- Complex 15 Obj. StO 18 Toes to Hands
or
9 Min AMRAP: @heavy obj.: 6 Obj. Snatch-OH-Lunges- Complex 9 Obj. StO 18 Toes to Hands |
Freitag 20.11.2020
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METCON |
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Sprint: TC: 7 Min. 21 Burpees 15 SA-Thruster (L) 9 Wallwalks or Pikewalks 15 SA-Thruster (R) 21 Burpees |
Donnerstag 19.11.2020
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METCON |
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Mid-Duration-Intervals: 7 Min to complete: 15-12-9 of: Obj.SA-Devilpress 30-24-18 SItups – Rest 3 Min- 7 Min to complete: 15-12-9 of: Obj.Snuster 30-24-18 V-Ups – Rest 3 Min- 7 min to complete: 15-12-9 of: Obj. Powerclean (L Obj. Powerclean (R) Knee-Inchworm (Walk as far as possible; Rx: Chest to Ground) *If you use a heavy obj: 9-6-3 will be the Rep-Scheme for each WOD; Bodyweight Movements still the same.
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Mittwoch 18.11.2020
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METCON |
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Long-Duration: 20 Min to complete: If light Obj: 75 Obj. C&J 75 Obj. OH-Squats or Obj.Frontsquats (choose a Shoulder) 75 Obj. Swings (Russian) 25 Obj. C&J 25 Obj. OH-Squats or Obj.Frontsquats (choose a Shoulder) 25 Obj. Swings (Russian) If heavy obj: 40 Obj. C&J 40 Obj. OH-Squats or Obj.Frontsquats (choose a Shoulder) 40 Obj. Swings (Russian) 20 Obj. C&J 20 Obj. OH-Squats or Obj.Frontsquats (choose a Shoulder) 20 Obj. Swings (Russian)
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Dienstag 17.11.2020
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METCON |
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Sprints: E6MOM x 36 Min: 3 Min On / 3 Min Off 1st: AMRAP: Burpees (Step Up & Down) Goal: 40+ Reps
2nd: AMRAP: 6 Obj. Sumo-Deadlift-HP 12 Goblet-Squats Goal: 4+ Rounds
3rd: AMRAP: 20 Crossing-V-Ups 20 Pushup-to-Plank
WOD-Flow: AàBàCà AàBàC
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Montag 16.11.2020
| METCON |
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WOD: Mid-Duration 9 Min to complete: Light object: 3 Rounds of: 3 Obj. Snatch (L) 6 OH-Lunges (L) 9 Obj. Pushpress (L) 12 Down&Up over Obj. 9 Obj.Pushpress (R) 6 OH-Lunges (R) 3 Obj.Snatch (R) or Heavy object: 3 Rounds of: 2 Obj. Snatch (L) 4 OH-Lunges (L) 6 Obj. Pushpress (L) 12 Down&Up over Obj. 6 Obj.Pushpress (R) 4 OH-Lunges (R) 2 Obj.Snatch (R)
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Freitag 30.10.2020
LOWER BODY
Deadlifts E3MOM x 18 Min
6 x 2 Reps @90%
*after each 2nd Set do 1-Set of 12m Banded-Sidewalk (Back&Forth)
WOD
9 Minutes to complete:
5-10-15-20 of:
K2E/K2C
D-Ball over Shoulder (40-30/30-20)
Donnerstag 29.10.2020
TEAMS
Teams of two: Split as needed
E18MOM x 36 Min 15 Min On / 3 Min Off
1st: AMRAP:
80 Jerkbox-overs (anyhow)
60 WBS (9/6)
40 DB-Snatch (22,5/15)
20 BMU/C2B/PU
Goal: Get to the second DB-Snatch.
2nd: FOR TIME:
80 Cal AAB
50 Double-KB-Deadlifts (2×32/2×24)
20 Ropeclimbs
50 Double-KB-Thruster (2×24-20/2×16-12)
80 Cal AAB
Mittwoch 28.10.2020
UPPER BODY
Benchpress 0-15 Minutes for:
6 x 2 Reps @90%
*after each 2nd Set do 1-Set of 10 G-Rows each Arm @by feel; Tempo 1230
WOD
E3MOM x 18 Min: 60 Sec On / 2 Min Off
1st: ME Thruster (35/25)
2nd: ME Burpee over Bar
3rd: ME Pullups
Goal: Almost equal splits from R1-R3.
Dienstag 27.10.2020
LONG DURATION
S1: 14 Min to complete:
2000m Row (For time)
-into; LADDER-
9 WBS (9/6)
1 Ropeclimb
9 WBS (9/6)
2 Ropeclimb
…
-Rest 4 Min-
S2: 14 Min to complete:
30 Cal Ski-Erg/AAB
30-20-10 of:
Down&Up+Boxjump
DB-StO (30-22,5/20-10)
-into-
30 Cal AAB/Ski-Erg
Montag 26.10.2020
LOWER BODY
E3MOM x 18 Min:
Alternating Rounds:
0-3 Min:
18m D-Ball-Lunges (@byfeel; 9m Back&Forth)
3-6 Min: 12 KB-Sumo-Deadlifts (slightly elevated stance; @byfeel; Tempo 1030)
WOD
11 Min to complete:
2 Rounds of:
20 alt.KB-Snatch (24/16)
40 DU
-into-
30 T2B/K2C
-into-
2 Rounds of:
10 alt.KB-Snatch (24/16)
20 DU
Freitag 23.10.2020
UPPER BODY
0-18 Min
E3MOM x 9 Min
(0-9)
6 Ring-Dips (heavy)
6 Chinups (Strict; Banded if needed)
E3MOM x 9 Min
(9-18)
2 x 12-6 Paralette-Pushups (Rest only 3 Breaths)
2 x 6 Ring-Row (Tempo 1230)
WOD
21-15-9-21 of:
KBS (US24/16)
K2E
Down&Ups
TC: 13 Min.
Donnerstag 22.10.2020
TEAM DAY
E13MOM x 39 Min: 10 Min On / 3 Off Split as needed
1st
2000m Bike-Erg
60 Squatsnatch (50/35; Sc: OHS)
30 BMU/C2B/PU
2nd
80 Burpees
60 D-Ball over Shoulder (60-50/40-20)
30 HSPU / HRPU (2x)
3rd
1000m Ski-Erg
90 GHD-Situps
60 Sumo-Deadlifts-HP (50/35)
Mittwoch 21.10.2020
LOWER BODY
Backsquats 0-18 Min
6 x 2 Reps @90%+
*increase every 2nd Set if possible
Goal: 95%
WOD
18 Min to complete:
400m Run
30/24 Cal Row
40 Pullups
(Sc. 25 Pullups; 50 Boxjump-overs; 40 DB-StO (1×22,5/15); 30/24 Cal Row; 200m Run
Dienstag 20.10.2020
INTERVALS
E3MOM x 36 Min: 3 Min ON / 3 Min OFF
1st: For time
9-6-3 of:
Cal Ski-Erg
Double-DB-Squatcleans (2×22,5/2×15)
or Sc: Double-DB-Frontsquats
2nd: For time
9-6-3 of:
Cal AAB
18-12-6 of:
Double-KB-Deadlift (2×32/2×24)
3rd: For time:
50 DU/100SU
30 Axlebar-Thruster (43/30)
50/100SU
Montag 19.10.2020
UPPER BODY
Pushjerk 0-18 Min:
6 x 2 Reps @90%+
*increase every 2nd Set if possible
Goal: 95%
+ 3-1 ub. Ropeclimbs or 2-1 Legless-Ropeclimbs if possible
WOD
6 Min On / 3 Min Off
1st: AMRAP
12 WBS (9/6)
6 Burpee over Bar
3 Powersnatch (43/30)
Goal: sub E90Sec
2nd: AMRAP
12/9 Cal Row
6 KB-Snatch (32-24/24-12)
3 T2B
Goal: sub E90Sec
Freitag 16.10.2020
LOWER BODY
Curtsy-Lunges (off a Platform) + Cross-Stance-Pistols E3MOM x 18 Min
0-9 Minutes
6 Hacksquats (@by feel; Tempo 3030; stick to one shoulder) 9-18 Minutes
6 Cossack-Squats (each Side; @by feel; KB on shoulder of working leg)
WOD
9 Minutes to complete:
21-15-9 of:
Sumo-Deadlifts (80/60)
DB-StO (30-22,5/20-10)
-into-
ME Situps until Min 9
Donnerstag 15.10.2020
INTERVALS – TEAMS OF TWO
Split as needed
E18MOM x 36 Min
15 Min On / 3 Min Off
1st: AMRAP
30 Cal Row
20 Double-KB-DL (2×32/2×24)
10-6 RMU/20 T2R
2nd: FOR TIME
2000m Ski-Erg
150 DU/300 SU
30 Squatsnatch (50/35) / Sc: 30 OHS (50/35)
15 sync. Burpee over Bar
Mittwoch 14.10.2020
UPPER BODY
Pushpress
0-15 Minutes for:
6 x 2 Reps @90%
*after each 2nd Set do 1-Set of 15-10 sup. Ring-Rows @by feel; Tempo 1230
WOD
E3MOM x 15 Min: 60 Sec On / 2 Min Off
1st: 1 Min ME AAB Cal
2nd: 1 Min ME Burpees
3rd: 1 Min ME Row Cal
4th: 1 Min ME WBS (12/9)
5th: 1 Min ME Ski-Erg Cal
Freitag 02.10.2020
LOWER BODY
Curtsy-Lunges (off a Platform) + Cross-Stance-Pistols E3MOM x 18 Min
0-9 Minutes
6 Curtsy-Lunges (each Side; no alt.; @by feel, heavy)
9-18 Minutes
12 CS-Pistols (each Side; @by feel, heavy; Tempo 3110)
WOD
9 Minutes to complete:
21-15-9 of
Sumo-Deadlift-Highpulls (43/30)
Pullups
-into-
Max meter Row
Score 1: Time to complete
Score 2: Meters rowed.
Donnerstag 01.10.2020
INTERVALS
Teams of two: Split as needed:
E12MOM x 36 Min 9 Min On / 3 Min Off
1st: LADDER:
10 Axlebar-Powercleans (50/35)
2 BMU/C2B/Pullups
10 4..
10 6..
2nd: AMRAP
12 sync. Box-overs (any style)
18 T2R
24 OHS (43/30)
3rd: FOR TIME
800m Run (any length intervals)
40 Burpee over Jerkbox
20 DB-C&J (40-30/25-15)
Mittwoch 30.09.2020
UPPER BODY
Pushpress
0-15 Minutes for:
Find a daily 3-RM Pushjerk.
*after each Set do 1-Set of 15-10 T-Bar-Row @by feel;
Tempo 1230
WOD
Sprints E3MOM x 18 Min: 90 Sec On / 3 Min Off
1st: 21 GHD-Situps
ME D-Ball over Shoulder (40/30)
2nd: 15 Burpees
ME HSPU / Pushups
3rd: 21 GHD-Situps
ME D-Ball-Squatcleans (40/30)
4th: 15 Burpees
ME HS-Walk (5m Intervals) / Wallwalks
Dienstag 29.09.2020
LONG DURATION
S1: 14 Min to complete:
50 Cal Row
50 WBS (9/6)
50 Double-KB-DL (2×32/2×24)
50 Barbell-Thruster
-Rest 4 Min-
S2: 14 Min to complete:
100 DU/200 SU
80 DB-Snatch (22,5/15)
60 Boxjumps
80 DB-C&J (22,5/15)
100 DU / 200 SU
Montag 28.09.2020
LOWER BODY
Backsquats
15 Min to find your daily 3-RM Backsquat
WOD
E8MOM x 16 Min: 5 Min On/3 Min Off
Each WOD for time
1st
15-12-9 of
Cal AAB
9-15-21 of:
T2R
2nd
15-12-9 of
Burpee-Boxjumps
9-15-21 of
StO (43/30)
Freitag 18.09.2020
LOWER BODY
Backrack-Lunges (off a Platform) + Hacksquats
E3MOM x 18 Min
0-9 Minutes:
6 Backrack-Lunges (each Side; no alt.; @by feel, heavy)
9-18 Min:
6 Hacksquats (each Side; @by feel, heavy; Tempo 3030)
WOD
9 Minutes to complete:
30 OHS (35/25)
400m Run
20 OHS (35/25)
200m Run
10 OHS (35/25)
ME T2B until Min 9.
Score 1: Time to complete
Score 2: T2B-Reps.
Donnerstag 17.09.2020
TEAM WOD
Split as needed: E12MOM x 36 Min
9 Min On / 3 Min Off
1st: LADDER:
3 C&J (43/30)
12 Cal Bike-Erg
6 C&J (43/30)
12 Cal Bike-Eg
9 C&J (43/30)
…
2nd: AMRAP:
24 KBS (US24/16)
18 KB-OHS (24/16)
12 Pullups
3rd: FOR TIME:
50 Burpee over Jerkbox
30 D-Ball over Shoulder (50/40-30)
10 RMU
Mittwoch 16.09.2020
UPPER BODY
Pushjerk 0-15 Minutes for:
Find a daily 3-RM Pushjerk
*after each Set do 1-Set of 6-3 C2B-Chinups (Banded if needed)
WOD
E3MOM x 18 Min: 90 Sec On / 3 Min Off
1st:
12/9 Cal AAB
ME WBS (9/6)
2nd:
12/9 Cal Ski-Erg
ME DB-Thruster (30/22,5)
3rd:
12/9 Cal AAB
ME WBS (12/9)
4th:
12/9 Cal Ski-Erg
ME Devil-Press (30/22,5)
Dienstag 15.09.2020
LONG DURATION
S1: 16 Min to complete:
4 Rounds of:
400m Run
20 DB-Snatch (22,5/15)
10/8 T2B/K2C
-Rest 4 Min-
S2: 16 Min to complete:
4 Rounds of:
80 DU/160 SU
20 KB-OH-Lunges (24/16)
10 Burpee over Box
Montag 14.09.2020
LOWER BODY
Frontsquats E3MOM x 18 Min
1 x 5 Reps@ 82,5-85%
1 x 4 Reps @85-87,5%
2 x 3 Reps @87,5-90%
2 x 2 Reps @90%+
WOD
E8MOM x 16 Min
5 Min On/3 Min Off
Each WOD for time:
1st: 30/24 Cal Row
20 Hang-Powercleans (43/30)
10 HSPU / HRPU
5 D-Ball over Shoulder (60/40)
2nd:
24 Burpees
20 Hang-Powercleans (43/30)
10 BMU / C2B / PU
Freitag 11.09.2020
UPPER BODY
Ring-Dips + Ring-Pushups
E2MOM x 12 Min
0-6 Min
Ring-Dips
1 x 10 (Strict; weighted if pos)
1 x 8 (Strict; weighted if pos)
1 x 6 (Strict; weighted if pos)
6-12 Min: Ring-Pushups
3 x ME (only one Set, no break allowed)
WOD
10 Rounds for time:
12 Plate-OH-Lunges (25/15)
6 Boxjumps
3/2 Wallwalks
TC: 17 Min.
Donnerstag 10.09.2020
TEAM WOD
36 Min to get as far as possible: Split as needed:
AMRAP
50 Cal AAB / 50 Cal Ski-Erg
40 Hang-Squatcleans (43/30)
30 Burpee-Boxjumps
400m Sandbag-Carry
50 Cal Ski/50 Cal AAB
40 StO (43/30)
30 Burpees
400m Run (both)
Mittwoch 09.09.2020
LOWER BODY
Sumo-Deadlifts E3MOM x 18 Min
2 x 5 Reps @82,5-85%
2 x 4 Reps @85-87,5%
2 x 3 Reps @87,5-90%
WOD: Long-Duration
12 Min LADDER:
2 D-Ball-over-Shoulder (50-40/30-20)
2 Pullups
9/7 Cal Row
4..
4..
9/7 Cal Row
6..
6..
Dienstag 08.09.2020
INTERVALS
Sprint-Intervals
E3MOM x 36 Min: 3 Min ON / 3 Min OFF
1st:
Complete: 200m Run
21 Boxjumps
ME Hang-Snatch (2×22,5-15/2×15-10)
2nd: Complete:
75 DU / 150 SU
21 Double-KB-DL (2×32/2×24)
ME Ropeclimbs
3rd: Complete:
50 AS
21 GHD-Situps
ME DB-StO (1 x 30/1 x 22,5)
Montag 07.09.2020
UPPER BODY
Strict-+ Benchpress
E2MOM x 12 Min
0-6 Min:
Strictpress
1 x 5 Reps @82,5-85%
1 x 4 Reps @85-87,5%
1 x 3 Reps @87,5-90% of 1-RM
6-12 Min:
Benchpress
1 x 5 Reps @82,5-85%
1 x 4 Reps @85-87,5%
1 x 3 Reps @87,5-90% of 1-RM
WOD
Mid-Duration:
6 Min On / 6 Min Off
0-24 Min
2 x each for time.
500/400m Row
*250/200m Ski-Erg/AAB
30 WBS (9/6)
20 T2B/K2C
10 Burpees
*2 Groups; alt . after first Round.
Freitag 28.08.2020
UPPER BODY
Benchpress E2MOM x 12 Min
2 x 5 Reps @82,5-85%
2 x 4 Reps @85-87,5%
2 x 3 Reps @87,5-90%
WOD
10 Rounds for time:
3 T2B
6 Squatcleans (35/25)
9 FR-Lunges (35/25)
TC: 15 Min.
Donnerstag 27.08.2020
TEAM DAY
36 Min to get as far as possible
Split as needed:
5 Rounds of:
60 DU
20 Double-DB-StO (2×22,5/2×15)
-into-
5 Rounds of:
40 Cal Row
20 Double-DB-Thruster (2×22,5/2×15)
-into-
5 Rounds of:
20 Burpee-Boxjumps
20 Double-DB-Snatch (2×22,5/2×15)
Mittwoch 26.08.2020
LOWER BODY
Deadlifts E3MOM x 18 Min
2 x 5 Reps @82,5-85%
2 x 4 Reps @85-87,5%
2 x 3 Reps @87,5-90%
WOD
20 Min AMRAP/LADDER:
*5 Powersnatch (43/30)
*5 T2B
200m Run
*+1 Rep after each Round
Dienstag 25.08.2020
INTERVALS
Sprint-Intervals
E12MOM x 36 Min:
9 Min ON / 3 Min OFF
1st: Complete:
2 Rounds of:
30/24 Cal Row
20 WBS (9/6)
7/5 Ropeclimbs
2nd: Complete:
2 Rounds of:
30/24 Cal AAB
20 Boxjump-overs
7/5 BMU
3rd: Complete
2 Rounds of:
30 Burpees
20 Double-DB-Thruster (2×22,5/2×15)
7/5 D-Ball over Shoulder (60-40/40-20)
Montag 24.08.2020
UPPER BODY
Strictpress
E2MOM x 12 Min
2 x 5 Reps @82,5-85%
2 x 4 Reps @85-87,5%
2 x 3 Reps @87,5-90%
WOD
21 Pullups
42 AS
82 DU/SU (2x)
400m Run
82 DU/SU (2x)
42 Lunges
21 Pullups
TC: 16 Min.
Donnerstag 06.08.2020
INTERVALS
Split as needed
E12MOM x 36 Min
9 Min On / 3 Min Off
1st: AMRAP9
30 Cal Bike-Erg
20 Powerclean (43/30)
10 sync. Burpee over Bar
2nd: AMRAP9
30 Cal Ski-Erg
20 StO (43/30)
10 sync. Burpee over Bar
3rd: AMRAP9
30 Cal Row
20 Powersnatch (43/30)
10 sync. Burpee over Bar
Mittwoch 05.08.2020
UPPER BODY
Pushpress E3MOM x 12 Min
1 x 6 Reps @80%
1 x 5 Reps @82,5%
1 x 4 Reps @85%
1 x 3 Reps @87,5%
*After each Set of PP, 1 Set of COS:
1st+2nd: 15 COS-Hip-Rows
3rd+4th: 15 COS-Latpulldowns
WOD
E10MOM x 20
8 min On / 2 Min Off
1st: Complete
21-15-9 of:
Sumo-Deadlifts (60/40)
Boxjumps
T2R
2nd: Complete
9-12-15 of
D-Ball to Shoulder (40/30)
HR-Pushups
Dienstag 04.08.2020
LONG DURATION
E20MOM x 40 Min
15 Min On / 5 Min Off
1st: AMRAP
50 DU/100SU
15 Cal Row
12 alt. DB-Snatch (22,5/15)
9 WBS (12/9)
2nd: AMRAP
1 Corner-Run
15 Burpees
12 KB-C&J (R24/16)
9 KB-OH-Lunges (24/16
Montag 03.08.2020
LOWER BODY
Backsquats
E3MOM x 12 Min
1 x 6 Reps @80%
1 x 5 Reps @82,5%
1 x 4 Reps @85%
1 x 3 Reps @87,5%
WOD
E6MOM x 18 Min
3 Min On / 3 Min Off
1st: Complete
200m Run
21 Pullups
ME Thruster (43/30) until Min 3.
2nd: Complete
250m Row
21 T2B
ME OHS (43/30) until Min 3.
3rd: Complete
250m Ski-Erg
21 HSPU
ME Sumo-DL-HP (43/30) until Min 3.
Freitag 31.07.2020
UPPER BODY
E3MOM x 15 Min
12-6 Ring-Dips (Strict; use a Band if needed)
12-6 Chinups (Strict; usa a Band if needed)
WOD
10 Rounds for time:
8 Jumping-Lunges
100m Row
8 Plate-GtO (25/15)
TC: 14 Min.
Donnerstag 30.07.2020
TEAM-DAY
36 Min to get as far as possible:
Split as needed:
120 WBS (9/6)
90 DB-Snatch (22,5/15)
60 sync. Situps
30 Pushups
15 Ropeclimbs
30 Pushups
60 sync. Situps
90 DB-Snatch
120 WBS (9/6)
– remaining time –
AMRAP Cal AAB
Mittwoch 29.07.2020
LOWER BODY
E3MOM x 12 Min
Sumo-Deadlifts
2 x 8 Reps @70-72,5%
2 x 6 Reps @75-77,5%
WOD
20 Min to complete:
4 Rounds of:
400m Run
15 OHS (35/25)
6/3 BMU/C2B/PU
Dienstag 28.07.2020
INTERVALS
E6MOM x 36 Min:
3 Min ON / 3 Min OFF
1st: Complete
21 T2R
15 WBS (12/9)
ME Bike-Erg until min 3.
2nd: Complete
21 Double-KB-Hang-Snatch (2×20-16/2×12-8)
15 Burpee over KBs
ME Ski-Erg until Min 3.
3rd: Complete
21 GHD-Situps
15 D-Ball-Wrestle (Heavy)
ME Row until min 3.
Montag 27.07.2020
UPPER BODY
E3MOM x 12 Min:
Benchpress
E3MOM x 12 Min
2 x 8 Reps @70-72,5%
2 x 6 Reps @75-77,5%
*After each Set of BP, do 16 alt. G-Rows (@by feel; heavy)
WOD
12 Min AMRAP:
Running-DT:
1 Corner-Run
12 Deadlifts
9 Hang-Cleans
6 StO @43/30
Freitag 24.07.2020
LOWER BODY
E3MOM x 12 Min
Walking-Lunges (D-Ball) 18m Lunges (9m Back&Forth)
WOD
0-5 Min
21-15-9 of
Thruster (30/20)
12-9-6 of: T2B / K2C
5-10 Min REST
10-15 Min
21-15-9 of
Boxjump-overs
OHS (30/20)
Donnerstag 23.07.2020
INTERVALS
Teams of two: Split as needed
E12MOM x 36 Min
9 Min On / 3 Min Off
1st: AMRAP9
200m Sandbag-Run (30/20; both Run, one carries)
40 WBS (9/6)
10 sync. Boxjump-overs
2nd: AMRAP9
250m Row (both)
40 DB-OH-Lunges (30-22,5/22,5-10)
10 sync. Devil-Press (30-22,5/22,5-10)
3rd: AMRAP9
1000m Bike-Erg (Split as needed)
40 Powersnatch (43/30)
10 sync. Barfacing-Burpees
Goal: 3 Rounds+ in each AMRAP.
Mittwoch 22.07.2020
UPPER BODY
Strictpress E3MOM x 12 Min
2 x 8 Reps @70-72,5%
2 x 6 Reps @75-77,5%
*After each Set of SP, 1 Set of ME ub. Ropeclimbs or Ropepulls if needed
WOD
E10MOM x 20
8 min On / 2 Min Off
1st: Complete
4 Min ME AAB for Cal
-into-
9-6-3 of
D-Ball over Shoulder (40/30-20)
T2R (2x)
2nd: Complete
4 Min ME Ski for Cals
-into-
9-6-3 of
Axle-Bar-C&J (43/30)
6-4-2 of BMU /C2B/PU
Dienstag 21.07.2020
LONG DURATION
E20MOM x 40 Min
15 Min On / 5 Min Off
1st: AMRAP
9 Down&Up-Over Row
15 Goblet-Squats (32/24)
21/18 Cal Row
27 Sumo-DL-HP (32/24)
Goal: 3 Rounds+
2nd: AMRAP
9 T2B
15 DB-Snatch (22,5/15)
21 AS
27 DB-StO (22,5/15)
Goal: 4 Rounds +
Montag 20.07.2020
LOWER BODY
Frontsquats
E3MOM x 12 Min
2 x 8 Reps @70-72,5%
2 x 6 Reps @75-77,5%
WOD
Sprints E8MOM x 24 Min
4 Min On / 4 Min Off
1st: Complete
10 Burpee-Boxjumps
50 DU
200m Run
2nd: Complete
10 Burpee-Boxjumps
40 Barbell-Thruster
200m Run
3rd: Complete
10 Burpee-Boxjumps
30 Double-KB-Deadlifts (2×32/2×24)
200m Run
Freitag 10.07.2020
LOWER BODY
E4MOM x 16 Min
8 Reverse- Lunges (off plates; 2 x 25 KB on shoulder of working leg)
12 Hip-Thruster (@by feel)
*work progressivly
WOD
0-5 Min:
50 DU
-into-
9-6-3
Burpee-Boxjumps
Sumo-Deadlift-Highpull (43/30)
-into-
50 DU
5-7 Min REST
7-12 Min
1 Corner-Run
-into-
9-6-3 of:
Boxjump-overs
WBS (12/9)
-into-
1 Corner-Run
Donnerstag 09.07.2020
INTERVAL
Teams of two: Split as needed:
E12MOM x 36 Min
1st: AMRAP9
60 Cal Bike-Erg
40 Thruster (30/20)
20 sync. Burpees
2nd: AMRAP9
60 Cal Row
40 DB-StO (2×22,5/2×15)
20 sync. Devil-Press (1×22,5/1×15)
3rd: AMRAP9
60 Cal Ski-Erg
40 KBS (US24/16)
20 sync. KB-OH-Lunges (1×24/1×16)
Goal: 1 + 2nd Cal on Ergo.
Mittwoch 08.07.2020
UPPER BODY
Benchpress
E3MOM x 12 Min
2 x 8 Reps @70-72,5%
2 x 6 Reps @75-77,5%
*After each Set of BP, do 10-5 Kipping-C2B/PU
WOD
Sprints: E4MOM x 16 Min
Alternating btw Rounds:
2 Min On / 2 Min Off
1st: 15/12-9 Cal AAB
9 D-Ball-over-Shoulder (40/30-20)
ME T2R until Min 2.
2nd: 15/12-9 Cal Ski
9 Double-DB-Burpee-DL (2×22,5/2×15)
ME GHD-Situps
Dienstag 07.07.2020
LONG DURATION
E20MOM x 40 Min:
1st: Complete: 3000/2500m Row (Score 1)
-into; AMRAP until Min 17-
30 DU /60 SU
15 DB-Snatch (22,5/15) (Score 2)
2nd: Complete: 2000m Run (Score 3)
-into; AMRAP until Min 17-
21 KBS (R24/16)
3/2 Ropeclimbs
Montag 06.07.2020
LOWER BODY
Backsquats
E3MOM x 12 Min
2 x 8 Reps @70-72,5%
2 x 6 Reps @75-77,5%
WOD
E7MOM x 21 Min
5 Min On / 2 Min Off
200m Run
21 Sumo-Deadlift-Highpull (43/30)
15 Down&Up-Over-Bar
9-6/6-3 BMU/C2B/PU
*Each Round for time; don’t scale down in 2nd&3rd; Choose in the beginning. :
Freitag 03.07.2020
UPPER BODY
E3MOM x 9 Min:
12 Strictpress @60%
20 Hip-Rows (seated; COS)
-2 Min Rest-
E3MOM x 9 Min:
20-12 Ring-Pushups
15-12 Butterfly-Reverse (COS)
WOD
7 Rounds for time:
1 Corner-Run
15 Barbell-Thruster
30 Barbell-Pushpress
TC: 16 Min.
Donnerstag 02.07.2020
TEAM DAY
30 Min AMRAP:
*Split as needed:
75 Cal Ski-Erg
50 Powersnatch (30/20)
25 sync. Burpee over Bar
75 Cal Row
50 Squatcleans (30/20)
25 sync Burpee over Bar
Goal: 2 Rounds for Rx/1 Round Scaled
Mittwoch 01.07.2020
LOWER BODY
E4MOM x 16 Min
8 Sumo-Deadlifts @70-75%
10m Banded-Sidewalk (Back&Forth)
WOD
3 Rounds of
30 WBS (9/6)
30 Boxjumps
30 Situps
30 KB-Snatch (24/16)
TC: 19 Min.
Dienstag 30.06.2020
SPRINT INTERVALS
E6MOM x 36 Min
3 Min ON / 3 Min OFF
1st
600m Run
ME T2B
2nd
600m Row
ME HSPU
3rd
1000m AAB
ME Ropeclimbs
*Scaled: Distance and movement-pattern can be scaled; Goal should be to 60-45 Sec remaining to do Gymnastics movement.
Montag 29.06.2020
UPPER BODY
E3MOM x 12 Min:
1 Powerclean
10 Pushjerk @60% of 1-RM PJ
WOD
10 Min AMRAP:
12 Double-DB-Deadlifts
9 Double-DB-HPCleans
6 Double-DB-Frontsquats
50 DU/100SU
*Scaled: Can be also performed with a single DB; this way you have to alternate arms each Round
Freitag 19.06.2020
UPPER BODY
Benchpress + Butterfly-Reverse (COS)
E3MOM x 9 Min
12 Strictpress @60%
12 Lat-Pull-Down (COS)
-2 Min Rest-
E3MOM x 9 Min
20-12 Pushups (use a slight deficit if possible; plates)
15-12 Butterfly-Reverse (COS)
WOD
7 Rounds for time
150m Row
6 Down+Up over Rower
3 Powersnatch @43/30
TC: 16 Min.
Donnerstag 18.06.2020
BENCHMARK-DAY
15 Min Kipping-Progression (Pullup)
WOD
Cindy
20 Min AMRAP
5 Pullups
10 Pushups
15 AS
Mittwoch 17.06.2020
LOWER BODY
1 Powerclean or Squatclean
8 Frontsquats @75% of 1-RM Clean
WOD
1600m Run (Score 1)
-into-
Complete:
75 Plate-GtO (25/15)
60 Barbell-Thruster
45 Situps
30 DB-Snatch (22,5/15)
TC: 21 Min.
Dienstag 16.06.2020
SPRINT INTERVALS
E6MOM x 36 Min
3 Min ON / 3 Min OFF
1st:
21 Cal Row
15 Sumo-Deadlift-Highpull (43/30)
9 BMU/C2B/Pullups
2nd
21 Burpees
15 Double-DB-Reverse-Lunges (2×22,5/2×15)
9 Devil-Press (2×22,5/2×15)
3rd
21 WBS (12-9/9-6)
15 Boxjump-overs
6 Ropeclimbs
Montag 15.06.2020
UPPER BODY
E3MOM x 12 Min:
1 Powerclean
10 Pushpress @60% of 1-RM PP
WOD
Complete: Sprint
12-9-6 of:
Cal AAB
D-Ball to Shoulder
TC: 6 Min.
-Rest 4 Min-
12-9-6 of:
Cal Ski
T2B
TC: 6 Min
Freitag 12.06.2020
LOWER BODY
E3MOM x 15 Min
12 Deadlifts@ 60-65% of 1-RM
*no increase, high volume, stick to first pick
WOD – SKILL DAY
EMOM x 20 Min:
1st
5-1 RMU or 15-5 TTR
2nd
12-6 Pistols / 30-20 AS
3rd
18 DB-StO (as heavy as possible)
4th
REST
Donnerstag 11.06.2020
INTERVALS BENCHMARK DAY
Helen into Annie
E18MOM x 2 Sets
0-18 Min: Helen:
3 Rounds FT:
400m Run
21 KBS (US24/16)
12 Pullups
TC: 15 Min
18-36 Min: Annie:
50-40-30-20-10 of:
DU
Situps
Mittwoch 10.06.2020
UPPER BODY
E3MOM x 18 Min
1st
20-12 Ring-Pushups (1 Split allowed)
20 Seated-Hip-Row (COS; use heavy Bands)
2nd
20-12 Paralette-Dips (feet elevated if possible)
12-6 Chinups (Strict; use a Band if needed)
WOD
M: 9-6-3 / F: 7-5-3 of:
Cal Ski-Erg
D-Ball over Shoulder (60-40/40-20)
TC: 3 Min.
-Rest until min 7-
M: 9-6-3 / F: 7-5-3 of:
Cal Row
HS-Walk (Meter) or Wallwalks (3-2-1 Reps)
TC: 3 Min.
Dienstag 09.06.2020
LONG DURATION
E16MOM x 32 Min
13 Min On / 3 Min Off
S1: 800m Run
-into-
AMRAP
12 WBS (9/6)
6 T2B
3 Deadlifts (100/70)
S2: 2000/1600m AAB
-into-
AMRAP
12 Boxjumps
9 KBS (R32-24/24-12)
6 1-Arm-Devilpress (32/24-12)
Montag 08.06.2020
LOWER BODY
E3MOM x 15 Min
1 Powerclean
-transition into backrack-
12 Backsquats @60-65% of 1-RM Clean
WOD
Buy-In: 100 DU/200 SU
21-15-9 of:
StO (43/30)
Sumo-DL-HP (43/30)
Buy-Out: 100 DU/200 SU
TC: 13 Min.
Freitag 05.06.2020
UPPER BODY
Benchpress + Butterfly-Reverse (COS)
E3MOM x 9 Min
12 Benchpress @60%
12 Butterfly-Reverse
-2 Min Rest-
E3MOM x 9 Min
20-12 Ring-Pushups
12-8 Chinups (Strict; Banded if needed)
WOD
7 Rounds for time
7 GtO (35/25)
35 DU
TC: 14 Min.
Donnerstag 04.06.2020
TEAM-INTERVALS
Split as needed:
30 Min to complete:
5 Rounds of
400m Run
21 Sumo-Deadlift-Highpull (35/25)
15 Double-DB-Reverse-Lunges (2×25-20/ 2×17,5-12,5)
9 1-Arm-Devil-Press
Mittwoch 03.06.2020
LOWER BODY
Sumo-Deadlifts + Banded-GLutebridge (Butterfly-Position)
E4MOM x 16 Min
12 Sumo-Deadlifts @60%
15 Banded-Glute-Bridge (2 Sec Hold at top-position)
WOD
2000m Row (Score 1)
-into-
AMRAP
5 Powersnatch (43/30)
5 OHS (43/30)
10 Boxjumps
Dienstag 02.06.2020
SPRINT INTERVALS
E9MOM x 36 Min
6 Min ON / 3 Min OFF
1st:
6-4-2 Ropeclimbs
*50 DU / 100 SU
2nd:
15-12-9 of:
DB-Cluster (22,5/15)
DB-OH-Lunges
Down & Up-Over
Montag 01.06.2020
UPPPER BODY
E3MOM x 18 Min:
1st:
3 x 8-5 Deficit-Pushups
3 x 8-4 KB-Upward-Row
2nd:
3 x 6-2 Chinups (Strict)
3 x 8-5 Double-DB-Pushpress
WOD – SPRINT
12-9-6 of:
Cal AAB
DB to Shoulder
TC: 6 Min
-Rest 4 Min-
12-9-6 of:
Cal Ski
T2B
TC: 6 Min
Freitag 29.05.2020
LOWER BODY
E3MOM x 15 Min
1 Power- or Squatclean
12 FS@ 60% of 1-RM Squatclean
*no increase, high volume, stick to first pick
WOD
Complete:
4 Rounds of:
21 KBS (R32/24)
21 Situps
-into-
30 C&J (43/30)
TC: 14 Min
Donnerstag 28.05.2020
INTERVALS (LONG DURATION)
E20MOM x 40 Min
16 Min On / 4 Min Off
1st: Complete:
1000m Ski-Erg
50 Sumo-DL-HP
40 Down&Up-over-Bar
30 StO
20 T2B
2nd: Complete:
200 DU/400SU
50 WBS (9/6)
40 Down&Up-over WB
30 DB-Squatcleans
20 HSPU
Samstag 23.05.2020
HOME WOD DAY 60
Warm Up
2 Rds of
40 sec ON / 20 sec OFF
Squatflow
Burpees
Obj.Deadlifts
Hip-Rotations
LONG DURATION WOD
35 Min to complete
800m Obj-Carry (any Style)
120 Goblet-Squats
80 Down&Up over Object
40 1-Arm-Devil-Press
800m Obj.-Carry (any style)
Cool Down
Twisted Lizard
Twisted Cross
Saddle Eagle Variations
Low Dragon
Freitag 22.05.2020
HOME WOD DAY 59
Warm Up
2 Rds of
40 sec ON / 20 sec OFF
Shoulder-Taps
Situps
Wall-Passthroughs
Lunge-Flow
UPPER BODY STRENGTH
E4MOM x 16 Min
0-2 Min
8 Obj.-Strictpress (each Arm)
12 Obj.-Upward-Rows
2-4 Min
30 V-Ups
WOD
10 Min AMRAP
4 Mountain-Climbers
8 alt. Obj.-Cluster
12 Pushups
Cool Down
Twisted Lizard
Twisted Cross
Saddle Eagle Variations
Low Dragon
Donnerstag 21.05.2020
HOME WOD DAY 58
Warm Up
2 Rds of
40 sec ON / 20 sec OFF
Squatflow
Jumping-Jacks
Inchworm-Flow
Penguin-Jumps or Skippings
INTERVALS
E15MOM x 30 Min
12 Min On / 3 Min Off
1st: AMRAP
4 alt. Obj.C&J
8 alt. Obj.-Goblet-Lunges
12 Crossing-V-Ups
Goal
Rx: 8 Rounds+
Fit: 6 Rounds+
2nd: Complete
4 Min ME Burpees
Goal: Rx: 60+ Reps
Fit: 40+ Reps
-into-
8 Min to complete:
50-40-30-20-10 of
DU/ SU (2x)
AS
Cool Down
Twisted Lizard
Twisted Cross
Saddle Eagle Variations
Low Dragon
Mittwoch 20.05.2020
HOME WOD DAY 57
Warm Up
2 Rds of
40 sec ON / 20 sec OFF
Inchworm Push Ups
Toe Touches
Down & Ups
Shoulder Flow
LOWER BODY STRENGTH
E4MOM x 16 Min
15 Obj- Goblet-Squats (Tempo 3030)
-straight into-
ME Squathold @90° (if possible hold on to Object in Goblet)
WOD
2 x Sprint:
1st: 21-15-9 of:
Down&Up over Obj.
Alt.Obj.-Snatch
TC: 5 Min
-Rest until Min 9-
2nd: 15-12-9 of:
Down&Ups
Object-Cluster
TC: 6 Min
Cool Down
Twisted Lizard
Twisted Cross
Saddle Eagle Variations
Low Dragon
Dienstag 19.05.2020
HOME WOD DAY 56
Warm Up
2 Rds of
40 sec ON / 20 sec OFF
Inchworm Push Ups
Toe Touches
Down & Ups
Shoulder Flow
INTERVALS
E8MOM x 32 Min
4 Min On / 4 Min Off
+ 1 Min of work with each new Interval (5/3; 6/2; 7/1)
Get as far as possible:
25 Object-Cleans
25 Object-Shoulder-to-Shoulder
50 Jumping-Lunges
50 Object-Swings
75 Mountain-Climber
Cool Down
Twisted Lizard
Twisted Cross
Saddle Eagle Variations
Low Dragon
Montag 18.05.2020
OUTDOOR WOD
Treffpunkt:
Am Lohsepark / Kobestraße
max. 10 min vor Classbeginn
Equipment:
Außer einem Handtuch / Matte, muss kein Equipment mitgebracht werden. Wir stellen Euch alles was Ihr braucht.
Wetter:
teils wolkig
15-17 Grad
kein Niederschlag
mäßiger Wind
Wir freuen uns auf Euch 😉
HOME WOD DAY 55
Warm Up
2 Rds of
40 sec ON / 20 sec OFF
Inchworm Push Ups
Toe Touches
Down & Ups
Shoulder Flow
UPPER BODY STRENGTH
E2MOM x 16
A:
45-30 sec Shoulder Taps
into ME Push Ups (Goal 10+)
B:
45-30 sec Hollow Hold
into ME Obj Upward Row (Goal 10+)
WOD
for time – TC 14 min
50 Burpees
50 Hang Obj Snatch
50 Thruster
50 Burpees
Cool Down
Twisted Lizard
Twisted Cross
Saddle Eagle Variations
Low Dragon
Samstag 16.05.2020
OUTDOOR WOD
Treffpunkt:
Am Lohsepark / Kobestraße
max. 10 min vor Classbeginn
Equipment:
Es muss kein Equipment mitgebracht werden. Wir stellen Euch alles was Ihr braucht.
Wetter:
bewölkt
10-13 Grad
kein Niederschlag
mäßiger Wind
Wir freuen uns auf Euch 😉
Samstag 16.5.2020
HOME WOD DAY 54
WARM UP
2 Rounds of
40 Sec on / 20 Sec off
Penguin Jumps
Shoulder Taps
AS
Wallpass-Throughs
LONG DURATION WOD
40 Min to complete
1600m Run
10 Rounds of
5 Thruster
10 Pushups
15 AS
1600m Run
COOL DOWN
1 Min Pigeon Stretch
2 Min Seated Straddle
2 Min Frog Stretch
2 Min Child Pose
Freitag 15.5.2020
HOME WOD DAY 53
WARM UP
2 Rounds of
40 Sec on / 20 Sec off
Single-Leg-Floortouch
Lungeflow
Inchwormflow
Situps
LOWER BODY STRENGTH
E4MOM x 16 Min
12 Obj-Single-Leg-Deadlifts per Side
12 Cossack-Squats per Side (Obj. In Goblet-Pos if possible)
WOD
10 Min Ladder
3 Obj. C&J
3 Burpee over Obj.
3 V-Ups
6/6/6; 9/9/9
COOL DOWN
1 Min Pigeon Stretch
2 Min Seated Straddle
2 Min Frog Stretch
2 Min Child Pose
Donnerstag 14.5.2020
HOME WOD DAY 52
WARM UP
2 Rounds of
40 Sec on / 20 Sec off
Penguin Jumps
Lunges
Hip-Rotates
Squatflow
INTERVALS
E15MOM x 30 Min
12 Min On / 3 Min Off
1st: AMRAP
100m Run
10 Jumping-AS
20 Obj. Swings
Goal: 6 Rounds+
2nd: AMRAP
15 Situps
10 Pushup-to-Plank
5 Obj-Squatcleans
Goal: 6 Rounds+
COOL DOWN
1 Min Pigeon Stretch
2 Min Seated Straddle
2 Min Frog Stretch
2 Min Child Pose
Mittwoch 13.5.2020
HOME WOD DAY 51
WARM UP
2 Rounds of
40 Sec on / 20 Sec off
Down&Ups
Plank-Hold
HS-Hold or Pushup-Hold
Lungeflow
UPPER BODY STRENGTH
E2MOM x 16-20 Min
0-2 Min
30-45 Sec HS-Hold or Pushup-Hold
-straight into-
ME HSPU (Kip or Strict) or ME Pushups
2-4 Min
15 Upward-Rows
ME Hold in Top-Position
Goal: 10 Reps +
Scale down if needed to fulfill the goal
WOD
3 Rounds of:
42 Mountain-Climber
21 alt. Object-Snatch
15 OH-Lunges or Goblet-Lunges
9 1-Arm-Devilpress
TC: 15 Min.
COOL DOWN
1 Min Pigeon Stretch
2 Min Seated Straddle
2 Min Frog Stretch
2 Min Child Pose
Dienstag 12.5.2020
HOME WOD DAY 50
WARM UP
2 Rounds of
40 Sec on / 20 Sec off
Squatflow
Inchworm
Shoulder-Taps
Wall-Pass-Through
INTERVALS
E8MOM x 32 Min
4 Min On / 4 Min Off + 1 Min of work with each new Interval
(5/3; 6/2; 7/1)
Get as far as possible
10 AS-Jumping-Lunge-Complex
20 Burpee-Obj-Swings
30 Crossing-V-Ups
40 Obj. Sumo-DL-HP
50 Obj. Shoulder to Shoulder
COOL DOWN
1 Min Pigeon Stretch
2 Min Seated Straddle
2 Min Frog Stretch
2 Min Child Pose
Montag 11.5.2020
HOME WOD DAY 49
WARM UP
3 Rounds of
50 Jumping Jacks
40 Pinguin Skips
30 Shoulder Taps
20 Push Up To Plank
2 Lunge Flow
LOWER BODY
E3MOM x 15 Min
45-30 Sec Squat-Hold (Object in Goblet-Position if possible)
-into-
45 Sec ME Goblet-Squats
Goal: 15 Reps + per Round
WOD
120 DU / 240 SU or 75 MC
60 Down & Ups (Extended Arms)
40 Obj.-Cluster
60 Sit-ups
120 DU
TC: 15 Min.
COOL DOWN
1 Min Pigeon Stretch
2 Min Seated Straddle
2 Min Frog Stretch
2 Min Child Pose
Samstag 9.5.2020
HOME WOD DAY 48
WARM UP
2 Rounds of
40 Sec On / 20 Sec Off
Jumping Jacks
AS
Lunge-Flow
Down&Ups (extended Arms)
WOD – CHIPPER
125 AS
100 DU/200SU
75 Lunges (BW)
50 Obj. Squatcleans
25 Obj.-Devilpress
50 Obj. Squatcleans
75 Lunges (BW)
100 DU/200SU
125 AS
TC: 30 Min
COOL DOWN
2 Min Squat-Flow
2 Min Lizard (1 min each)
2 Min Hip-Rotates
2 Min Childpose
Donnerstag 7.5.2020
HOME WOD DAY 46
WARM UP
2 Rounds of
40 Sec On / 20 Sec Off
Down&Ups
Squat-Flow
Inchworm
Mountain-Climber
INTERVALS
E15MOM x 30 Min
12 Min On / 3 Min Off
1st: 12 MIN AMRAP
5 Burpee-Object-Swings
10 AS-Jumping-Lunge-Complex
15 Situps
2nd:
8 Mountain-Climber
12 Obj.-Snuster
16 Crossing-V-Ups
COOL DOWN
2 Min Squat-Flow
2 Min Lizard (1 min each)
2 Min Hip-Rotates
2 Min Childpose
Mittwoch 6.5.2020
HOME WOD DAY 45
WARM UP
2 Rounds of
40 Sec On / 20 Sec Off
Alt. Lunges
Wallsit
Hip-Rotations
AS
Alt. Single-Leg-Floor-Touch
LOWER BODY
E5MOM x 20 Min
20 alt. Curtsy-Lunges (Goblet)
20 Glutebridge (Feet in stacked Position)
30-45 Sec Wallsit
WOD
4 Rounds of
21 Obj.-Snatch
15 Jumping-AS
9 HSPU (Strict or Kipping) / HR-Pushups
TC: 15 Min
COOL DOWN
2 Min Squat-Flow
2 Min Lizard (1 min each)
2 Min Hip-Rotates
2 Min Childpose
Dienstag 5.5.2020
HOME WOD DAY 44
WARM UP
2 Rounds of
40 Sec On / 20 Sec Off
Obj.-Deadlifts
Sit-ups
Wall-Pass-Throughs
Down+Ups
INTERVALS
E8MOM x 32 Min
4 Min On / 4 Min Off + 1 Min of work with each new Interval (5/3;6/2;7/1)
Get as far as possible:
50 Obj.-Swings (R)
50 Obj.- Gobletsquats
50 Sit-ups
50 Obj. – Hang-C+J
50 Obj. – Burpee-Deadlifts (one Hand stays in contact with Obj while doing Burpee)
COOL DOWN
2 Min Squat-Flow
2 Min Lizard (1 min each)
2 Min Hip-Rotates
2 Min Childpose
Montag 4.5.2020
HOME WOD DAY 43
WARM UP
2 Rounds of
40 Sec On / 20 Sec Off
Pushup-to-Plank
Inchworm-Flow
Penguin-Jumps
AS
UPPER BODY
E4MOM x 16 Min
1 Min HS-Hold or Pike-Hold/Plank-Hold
1 Set ME Pushups
15 1-Arm-Bent-over-Row (Each Side)
WOD
Complete
75 AS
60 DU / 120 SU / 60 Mountain-Climber
45 Down & Ups
30 Obj.-Snusters
15 Obj.-OH-Lunges
COOL DOWN
2 Min Squat-Flow
2 Min Lizard (1 min each)
2 Min Hip-Rotates
2 Min Childpose
Samstag 2.5.2020
HOME WOD DAY 42
WARM UP
2 Rounds of:
40 Sec On / 20 Sec Off
Skipping or JJ
Lunge-Flow
Floortouch
Down&Ups
WOD
40 Min to complete:
4 Rounds of
400m Run
75 DU / 150 SU/ 75 JJ
50 Object-Swings
25 V-Ups
10 1-Arm-Devilpress
COOL DOWN
2 Min Squat-Flow
2 Min Lizard (1 min each)
2 Min Hip-Rotates
2 Min Childpose
Freitag 1.5.2020
HOME WOD DAY 41
WARM UP
2 Rounds of:
40 Sec On / 20 Sec Off
alt. Single-Leg-Deadlifts (only touching toes)
alt. Lunges Squat-Flow
Mountain-Climber
LOWER BODY STRENGTH
E4MOM x 16-20 Min
8 Single-Leg-Deadlifts (Right)
30 Sec Wallsit (if pos. Only right leg)
8 Single-Leg-Deadlifts (Left)
30 Sec Wallsit (if pos. Only left leg)
8 Cossack-Squats (R)
8 Cossack-Squats (L)
WOD – SPRINTS
9-15-21 of
1st
Jumping-Squats
Down&Ups
-Rest exactly 4 Min after finish-
2nd
Obj-Hang-Squatcleans (1-Arm)
Obj-Shoulder-to-OH
COOL DOWN
2 Min Lunges-Flow (each Side)
2 Min Pigeon-Pose (each 1 Min)
2 Min Twisted-Cross (each 1 Min)
Donnerstag 30.4.2020
HOME WOD DAY 40
WARM UP
2 Rounds of:
40 Sec On / 20 Sec Off
Iceskater
Jumping-Squats
Jumping-Jacks
Pushup-to-Toe-Touch
INTERVALS
2 x 17 Min
17 Min ON / 3 Min OFF
1st: Complete: For Time
1200m Run
-into-
AMRAP
5 AS-Jumping-Lunge-Complex
10 Mountain-Climber
15 Crossing-V-Ups
2nd: Complete: For time
5 Min Max Burpees
-into-
AMRAP
5 Obj.-Snusters
10 Obj.-Goblet-Lunges
15 Obj.-Swings
COOL DOWN
2 Min Childpose
1 Min Upward-Dog
1 Min Downward-Dog
1 Min Standing-Straddle
Mittwoch 29.4.2020
HOME WOD DAY 39
WARM UP
2 Rounds of:
40 Sec On / 20 Sec Off
Wall-Pass-Through
Shoulder-Taps
Floor-Touch
Burpees
UPPER BODY STRENGTH
3-4 Sets of:
3 x 7-5 Deficit-Pushups or HR-Pushups
3 x 7-5 Object-Upward-Rows
1 x 15 Butterfly-Reverse (two Objects; e.g. Waterbottles) *Rest 90 Sec in between Sets
WOD
3 Rounds for time:
20 Object-Sumo-Dealift-Highpulls
20 Object-Shoulder-to-Shoulder
-into-
3 Rounds of:
30 Situps
15 Object-Thruster (can be performed with 1 Arm or both Arms)
COOL DOWN
2 Min Forward-Fold
2 Min Bound-Angle
2 Min Little-Dragon (each 1 Min)
2 Min Child Pose
Dienstag 28.4.2020
HOME WOD DAY 38
WARM UP
2 Rounds of:
40 Sec On / 20 Sec Off
Skipping or JJ
Inchworm
Lunge-Flow
Shoulder-Taps
INTERVAL
E7MOM x 6 Sets
5 Min ON / 2 Min OFF
1st: AMRAP
21 Down & Ups
15 Object-Swings
9 Object-Gobletsquats
2nd: AMRAP
42 DU/ 84 SU /42 JJ
15 Object-C&J
9 Object-OH-Lunges
3rd: AMRAP
21 Jumping-Lunges
15 V-Ups
9 Mountain-Climber
COOL DOWN
2 Min Forward-Fold
2 Min Bound-Angle
2 Min Little-Dragon (each 1 Min)
2 Min Child Pose
Montag 27.4.2020
HOME WOD DAY 37
WARM UP
3 rds
60 sec on / 10 sec off
Sumo Squat
Lunge Flow
Shoulder Flow
Mountain Climber
LOWER BODY STRENGTH
4 Sets of:
12 Goblet Lunges (each leg)
30 – 45 sec 1-Leg-Wall Sit or 45 – 60 sec Wall Sit
12 – 15 Glute Bridge (Stacked Pos.)
Rest 90 – 120 sec
WOD
For Time
21 – 15 – 9
1-Arm-Thruster or Goblet
Hand Release Push-Ups
COOL DOWN
Pigeon Pose
1-Leg-Forward Fold
Saddle Straddle
Samstag 25.4.2020
HOME WOD DAY 36
WARM UP
2 rds
20 Shoulder Tabs
20 Push up to plank
20 Reverse Down Ups
WOD
1st: 10 Rounds for Time
5 Man Maker
10 Pistols / Seated / ASx2
TC: 18 min
– Rest 3 min –
2nd: 10 Rounds for Time
5 Devil-Press
10 Altn. OH-Lunges
TC: 18 min
COOL DOWN
Threat The Needle
Saddle Eagle
Couch Stretch
Freitag 24.4.2020
HOME WOD DAY 35
WARM UP
2 rds
10 Reverse Burpees
5 Stability Inch Worm
10 Burpees
40 Jumping Jacks
UPPER BODY STRENGTH
3-4 Sets of:
9-5 Diamond Pushups
-Rest 3 Breaths-
9-5 Pushups
-Rest 3 Breaths-
9-5 HR-Pushups
-into-
9 Upright-Rows (Object)
-Rest 3 Breaths-
15-9 Butterfly-Reverse
(2 Waterbottles or little Plates)
*Rest 120 Sec
WOD
Sprints 9-15-21 of:
1st: Burpees Object-C&J
-Rest exactly 4 Min after finish-
2nd: 50 Crossing-V-Ups
50 Jumping-AS
50 Mountain-Climber
COOL DOWN
Child Pose
Down Dog
Up Dog
Donnerstag 23.4.2020
HOME WOD DAY 34
WARM UP
2 rds
20 Ice Slater
40 Penguin Skips
5 Squat Flow
20 Jumping Jacks
INTERVALS
2 x 17 Min
17 Min ON / 3 Min OFF
1st: Complete: FT
30 alt. Object-Snusters
120 DU/240 SU or 60 Mountain-Climber
90 Object-StO
120 DU/240 SU or 60 Mountain-Climber
30 Object-OHS or Gobletsquats
2nd: Complete: For time
1600m Run
100 Object-Squatcleans
Remaining time max effort V-Ups
COOL DOWN
Sumo Squat
Cross Shin
Lizzard
Mittwoch 22.4.2020
HOME WOD DAY 33
WARM UP
3 rds
20 Lunges
20 Cossack Squats
20 Sit Ups
10 Kang Squats
LOWER BODY STRENGTH
3-4 Sets of
24 alt. Curtsy-Lunges (Goblet-Hold) + 5m Back & Forth Sidewalks @90°-Position
(if possible hold on to a Object in Goblet)
Rest 120 Sec in between Sets
WOD
Mid-Duration
3 Rounds for time
25 Situps
25 Object-Swings (R)
-into-
2 Rounds of
25 Down & Ups
25 Object-Hang-C&J
TC: 15 Min.
COOL DOWN
Threat The Neddle
Forward Fold
Low Dragon
Dienstag 21.4.2020
HOME WOD DAY 32
WARM UP
2 rds
40 sec on / 20 sec off
Squat Flow
Inch Worm
Cat – Cow
Wall Pass Through
INTERVALS
E7MOM x 6 Sets
5 min on / 2 min off
1 st: AMRAP
3 1-Arm Devil Press
6 Alt. OH-Lunges
9 Obj Shoulder 2 Shoulder
2 nd: EMOM
15 DU / 30 SU / 30 JJ
ME Lunges-AS-Complex
3 rd: For Time 9-12-15
Obj Thruster
V-Ups
COOL DOWN
1 min Pidgion Position each
2 min Lunge Flow
1 min Child Pose
1 min Twisted Cross each
Montag 20.4.2020
HOME WOD DAY 31
WARM UP
2 rds
5 Stability Inch Worm
20 Wall Pass Through
5 Shoulder Flow
10 Burpees
UPPER BODY STRENGTH
E4MOM x 24 min
1 st
15 – 10 Strict HSPU / Pike PU
2x 15 – 10 Bent Over Row L /R
2 nd
20 – 10 HR Push Ups
15 Butterfly Rev
WOD
7 min Ladder
1 Burpee
1 Lunge
1 Mountain Climber
2, 2, 2 – 3, 3, 3 – 4, 4, 4 …
COOL DOWN
2 min Lunge Flow
1 min Sumo Squat
1 min Cat Cow
1 min Twisted Cross Chest
Samstag 18.4.2020
HOME WOD DAY 30
WARM UP
2 rds
40 sec on / 20 sec off
Jumping Jacks
Reverse Burpees
Mountain Climper
Inch Worm Push Up
WOD
Part A – 20.1. #CF SYLB
10 min AMRAP
10 Air Squats
9 Obj Snatch Right
10 Push Ups
9 Obj Snatch Left
Rest 5 min
Part B
Stability E2MOM For As Long As Needed
45 – 30 sec UB Plank Hold
ME Sit Ups until 90 sec mark
Goal: Hit 100 reps
COOL DOWN
Bound Angle
Low Dragon
Threat The Needle
Freitag 17.4.2020
HOME WOD DAY 29
WARM UP
2 rds of:
5 Lunge Flow
12 Cossack Squats
5 Squat Flow
LOWER BODY STRENGTH
EMOM x 16 min
45 sec on / 15 sec off
1. Bulgarian Split Squats Left
2. Bulgarian Split Squats Right
3. Cossack Squats Altn.
4. Rest
WOD: SPRINTS
4 rds
2 min on / 2 min off
30 Obj Russian Swings
20 Crossing V-Ups
ME Wall/Pike Wall
COOL DOWN
2 min Standing Straddle
2 min Upward Dog
2 min Twisted Cross each
Donnerstag 16.4.2020
HOME WOD DAY 28
WARM UP
10 altn. Lunge Rotation
5 Stability Inch Worm
10 Cat & Cow
10 Down & Up Squats
WOD: LONG DURATION INTERVAL
with a running clock
0 – 35 Min
1 st: 3 rds of
30 Jumping Jacks -AS -Complex
15 1-Arm-Devil-Press
Rest exactly 5 min
2 nd: 3 rds of
30 Cluster-Lunge-Complex
15 Obj Facing Burpees
TC: 15 min
COOL DOWN
1 min Seated Crossed Shin
1 min Sumo Squat
1 min Low Dragon
Mittwoch 15.4.2020
HOME WOD DAY 27
WARM UP
2 rds
5 Shoulder Flow
1 min Penguin Skips
10 Cossack Squats
1 min Ice Skater
UPPER BODY STRENGTH
0 – 12 min
8 rds of
15 – 5 Push Ups
15 – 5 Upright Row
3 min Rest
15 – 27 min
8 rds of
15 – 10 Chair Dips
10 Swimmer
WOD – Support Your Local Box 20.2
For Time
100 DU / 100 Jumping Jacks
21 Burpees
75 DU / 100 Jumping Jacks
15 Burpees
50 DU / 100 Jumping Jacks
9 Burpees
TC: 15 min
COOL DOWN
Threat The Needle
Twisted Cross
Hamstring Stretch
Dienstag 14.4.2020
HOME WOD DAY 26
WARM UP
1 min Juming Jacks
10 Inch Worm + Push Ups
1 min Hollow Hold
5 Squat Flow
WOD
E6MOM x 36 min
3 min on / 3 min off
1 st
75 DU / 150 SU / 50 Mountain Climber
50 Obj Snatch (each arm)
ME HS Hold / Pike Hold
2 nd
75 Lunges BW
40 Obj Shoulder 2 Shoulder
ME Hollow Hold
3 rd
75 Air Squats
30 Hang Power Cleans
ME Wall Sit
COOL DOWN
2 min Seated Straddle
2 min Saddle Eagle
2 min Down Dog
2 min Up Dog
Montag 13.4.2020
HOME WOD DAY 25
WARM UP
2 RDS of
20 Good Morning
5 Inch Worm + Down & Up
10 Lunges + Rotation
10 Burpees
LOWER BODY STRENGTH
4 Sets of
15-10 Bulgarian Split Squats (each leg)
15 Stiffed Leg Deadlifts (Tempo 3030; slightly elevated)
WOD
10 min Ladder
3 Obj Snatch (each arm)
3 Obj OH Lunges (each arm)
3 Burpee Over Obj
6…
6…
6…
COOL DOWN
2 min Forward Fold
2 min Pigeon Fold
2 min Child Pose
Samstag 11.4.2020
HOME WOD DAY 23
WARM UP
2 RDS of
2 min Lunge Flow
2 min Squat Flow
2 min Shoulder Flow
WOD
30 min AMRAP
60 Mountain Climber
50 Obj Squatcleans
40 Jumping Lunges
30 Obj Shoulder 2 Shoulder
20 Obj 1-Arm-Devil Press
COOL DOWN
1 min Twisted Lizard
2 min Saddle Eagle
1 min Forward Fold
Freitag 10.4.2020
HOME WOD DAY 23
WARM UP
3 RDS of
40 Jumping Jacks
30 Floor Touches
5 Inch Worm
1min Wall Pass Through
UPPER BODY STRENGTH
EMOM x16-20
1st: 30-50 sec HS Hold
2nd: 30-50 sec Swimmer
3rd: 30-50 Pushup 2 Plank
4th: 30-50 Butterfly Reverse
WOD
3 Rds of
20 altn Obj Snuster
20 altn OH Lunges
TC 12 min
COOL DOWN
2 Rds of
1 min Threat The Needle
1 min Cat & Cow
1 min Twisted Cross
Donnerstag 9.4.2020
REST DAY
Mittwoch 8.4.2020
HOME WOD DAY 22
WARM UP
2 Rds of
40sec ON / 10sec OFF
Good Mornings
Kang Squats
Altn Lunges
Glute Bridge
LOWER BODY STRENGTH
4 Sets of
20-16 Obj Cossack Sqauts
1min Wall Sit
20 Obj Glute Bridge (stacked Position)
Rest 90sec
WOD
2 Rds each for time
75 Obj Swings (US if possible)
25 Obj Sit Up to Stance
TC 5min
Rest exact 3 min and go again
COOL DOWN
1min Pigeon Pose
2min Frog Pose
5 Lunge Flow each leg
Dienstag 7.4.2020
HOME WOD DAY 21
WARM UP
2 Rds of
20 Shoulder Taps
20 Plank to Push Up
20 Lunge Rotation
20Floor Touches
20 Squats
WOD
E10MOM x 40
8min ON / 2min OFF
0-10
3min ME Burpees
into
15-12-9
Obj Shoulder 2 OH
Obj OH Lunges
10-20
3min ME Air Sqauts
into
15-12-9
Obj-Hang-High-Pull
Obj-Goblet-Squats
20-30
3min ME Burpees
into
18-15-9
Obj Shoulder 2 OH
Obj OH Lunges
30-40
3min ME Air Sqauts
into
18-15-9
Obj-Hang-High-Pull
Obj-Goblet-Squats
COOL DOWN
2 Rds of
2min Happy Baby Pose
2min Child Pose
1min Basic Lizard (each leg)
Montag 6.4.2020
HOME WOD DAY 20
WARM UP
2 Rds of
2min Squat Flow
2min Shoulder Flow
1min Plank Hold
UPPER BODY STRENGTH
100-50 Push Ups
100 Obj Bent Over Row
*Switch movements every break
TC 15 min
WOD
21 As-As- Burpee
15 Obj Cluster
100 DU/200 SU or 75 Mountain Climber
15 Obj Cluster
21 As-As-Burpee
TC 12 min
COOL DOWN
1-2 Rds of
1 min Saddle Eagle
2 min Seated Straddle
1 min Single Leg Forward Fold
Samstag 4.4.2020
HOME WOD DAY 19
WARM UP
2 x TABATA of
Sit Up
Sqauts
Shoulder Taps
Hollow Hold
Rev Down & Ups
Jumping Squats
Plank 2 Push Up
Russian Twists
WOD
150 Obj Sit Ups to Stance
150 Obj Jump Squats
150 Obj Shoulder 2 Shoulder
150 Obj Russian Twists
TC 40 min
COOL DOWN
1-2 Rds of
1 min Upward Dog
2 min Child Pose
1 min Frog Pose
Freitag 3.4.2020
HOME WOD DAY 18
WARM UP
2 Rds of
1 min Squat Sit
1 min Single Under
1 min Down & Up Reverse
1 min Plank Hold
LOWER BODY STRENGTH
4-5 Sets of
10-6 Shrimp Squats (each leg)
or Seated Pistols
10 Single Leg Glutebridge
(2sec Hold at Top)
Rest 90sec
WOD
Sprint x2
100 DU/ 20 SU or
75 Mountain Climber
20 1 Arm Devil Press
or
20 Burpee + Obj G2OH
TC 4 min
Rest 4 min and go again on Minute 8
COOL DOWN
1 min Saddle Pose
1 min Basic Lizard each leg
1 min Supine Twist each leg
Donnerstag 2.4.2020
HERO HOME WOD Day 17
GOOD FRIDAY BATTLE
IN LOVING MEMORY OF
NILS – ROBERT – MARTIN
†02.04.2010
WARM UP
3RDs of
10 Wall Pass Through
10 Burpees
10 altn. Cossack Squats
10 Lunges
5 Inch Worm + Up & Down Dog
WOD:
20 min AMRAP
2 ,3,4,5… Burpees
(ascending Ladder)
4 Hand Release Push Ups
10 Lunges (each Leg)
Wear a Weight Vest or a Backpack if possible
Men 10kg / Women 6kg
COOL DOWN
2 min Twisted Cross (each side)
1 min Twisted Lizard (each side)
1 min Threat the Needle (each side)
Mittwoch 1.4.2020
HOME WOD Day 16
WARM UP
2RDs of
10 Inch Worm Push Ups
20 Air Squats
30 Mountain Climber
40 Jumping Jacks
UPPER BODY STRENGTH
E4MOM x 16
15-5 strict HSPU or Pike PushUps
15-10 Gorilla Row (each arm)
1 Set ME Push Ups (aim for 10+ Reps)
WOD
Mid Duration – TC 14 min
21-18-15-9
Altn. Snuster
V-Up-Sit-Up-Complex
COOL DOWN
2 min Child Pose
1 min Pigeon Pose
2 min Seated Straddle
Dienstag 31.03.2020
HOME WOD Day 15
WARM UP
2RDs of
20 Jumping Jacks
15 Down & Ups
10 Burpees
5 Tempo Squats (3130)
WOD: Long Intervals
E25MOM – 20 ON – 5 OFF
1st:
5 Rds for time
20 Burpees
20 Obj Sumo Deadlift
20 Obj Goblet Squats
2nd:
5 Rds for time
20 Obj Swings
40 Abmat SitUps
60 altn Lunges
COOL DOWN
2 Rds of
1 min Couch Stretch
1 min Downward Dog
1 min Upward Dog
Montag 30.03.2020
HOME WOD Day 14
WARM UP
2RDs of
5 Inch Worm + Down Up Dog
10 Reverse Lunges
10 Air Squats
1min Burpees
LOWER BODY STRENGTH
E4MOM x 16-20
45-60 Sec Wall Sit (Banded or Goblet)
30 altn. Reverse Lunges
(if possible off a platform with an object in goblet position)
WOD:
12 min AMRAP
5 Obj Hang 2 OH L
5 Obj OHS or FSQ L
10 Crossing V-Ups
5 Obj Hang to OH R
5 Obj OHS or FSQ R
10 Down & Ups over Obj
COOL DOWN
1 min Supine Twist (each side)
2 min Bound angle
1 min Twisted Cross (each side)
Samstag 28.03.2020
HOME WOD Day 13
WARM UP
3RDs of
1 min Single Under
30 Mountain Climber
1 min Squat Sit
20 Narrow Stand Air Squats
WOD: Sprints
E6MOM x 36
4 ON / 2 OFF
1st:
AMRAP 4 (or until you reach 30 Reps)
Complex
1 Pistol L
1 Pistol R
1 Burpee
(one complex, is 1 Round)
2nd:
2 Rds of:
50DU/ 100 SU or 50 Mountain Climber
10 altn. Snuster
(1 Hang Obj Snatch – 1 Obj 1 arm Thruster)
3rd: Ladder
30-20-10
Jumping Lunges
Abmat/ Towel Sit-Up
COOL DOWN
2 min Seated Forward Fold
1 min Twisted Lizard (each side)
2 min Standing Straddle
Freitag 27.03.2020
HOME WOD Day 12
WARM UP
3RDs not for time
12 altn. Single Leg DL
10 Kang Squats
8 Cossack Squats
LOWER BODY STRENGTH
4 Sets of
12 Single Leg Deadlifts (each leg)
10 Tempo Goblet Squats (3130)
Rest 2 min
WOD:
2 RDS for time
50 Object Swings
40 Crossing Object V-Ups
30 altn. S2OH
TC 10 min
COOL DOWN
2 min Single Leg Forward Fold (each side)
2 min Pigeon Pose (each side)
2 min Saddle Pose
Donnerstag 26.03.2020
HOME WOD Day 11
WARM UP
3RDs not for time
5 Inch Worm
10 Lunges
15 Good Mornings
20 Floor Touches
WOD:
EMOM x 30
4 Burpees
6 Lunges
8 Sumo Deadlift High Pulls
COOL DOWN – Stability
30 Hollow Rocks
30-45 Star Plank R
30 Weighted Sit Ups
30-45 Star Plank L
Mittwoch 25.03.2020
HOME WOD Day 10
WARM UP
3 Rds – 40 sec ON/ 20 sec OFF
Shoulder Taps
Push Up to Plank
Down & Ups
Wall Pass Through
UPPER BODY STRENGTH
E6MOM x 18-24
1st: Object S2OH left
2nd: Object S2OH right
3rd: Gorilla Row left
4th: Gorilla Row right
2 min Rest
WOD: Sprint
21-15-9
Object Thruster (both hands)
Push Ups
1 min HS/ Pike Hold
TC 9 min
COOL DOWN
2 min Saddle Eagle
1 min Twisted Cross (each side)
2 min Child Pose
Dienstag 24.03.2020
Home Wod Day 9
WARM UP
3 RDS of
1 min Jumping Jacks
1 min Inch Worm + Core Stability
1 min Reverse Down & Ups
Rest 1 min
WOD: INTERVALS
E12MOM x 36 – 10 On / 2 Off
1st: for time
Object Double GRACE
30 C&J left arm
30 C&J right arm
EMOM 7/5 V-Ups
2nd: for time
ANNIE
50-40-30-20-10
DU/SUx2/ Jumping Jacks
Sit-Ups
3rd: for time
Object Double ISABEL
60 altn. Snatches
EMOM 10 Mountain Climber
COOL DOWN
2 min Lizard Pose (each side)
1 min Downward Dog
1 min Upward Dog
2 min Thread the Needle
Montag 23.03.2020
Home WOD 8
WARM UP
4 RDS not for time
10 Kang Squats
10 Cossack Squats
10 Ice Skater
40 sec Hollow hold – 20 sec Rest
LOWER BODY STRENGTH
E3MOM x15
12 Curtsy Lunges
(each leg; add some weight in Front Rack)
20 Tempo (1230) Glute Bridges
(use a band if possible)
WOD: For time
21-15-9-15-21
Object G2OH
Down & Ups + Jump over Object
TC 13min
(Object can be DB, KB, Plate, MedBall or Sixpack)
COOL DOWN
2 min Child Pose
2 min Dragon Pose + Tricep Stretch
(each side)
2 min seated Straddle
Freitag 20.03.2020
Home WOD
Upper Body
4-5 RDs of
3x 7-5 HSPU(strich) or Pike PU
15 Tempo Bent Over Row (1230)
each arm
Rest 90 sec
WOD: Sprint Ladder
AMRAP7
3 Six Pack Swings
3 Six Pack Thruster
3 Six Pack V-Ups
6…
6…
6…
Optional – Rest 3 min in between –
3 Front Rack SP Lunges
3 SP S2OH
3 SP Sit Ups
6…
6…
6…
Donnerstag 19.03.2020
Home WOD 4
WOD: Intervals
E4MOM x 40
0-4 Min
30 Jumping Lunges
20 Down & Ups
1 Min Plank Hold
Rest the remaining time
4-8 Min
30 Jumping Air Squats
30 Star Plank L
30 Star Plank R
30 Crossing V-Ups
Rest the remaining time
Mittwoch 18.03.2020
Home WOD 3
Lower Body
4-5 RDs
10 Bulgarian Splitsquats (each leg)
1 Min Wallsit
1 Min ME Air Squat
– Rest 90 sec –
WOD: AMRAP12
1,2,3,4… Push-Ups
(ascending ladder)
10 Gymbag Deadlifts
20 Russian Twists
Dienstag 17.03.2020
Home WOD
Intervals:
E6MOM x 36
3Min on/ 3Min off
Complete 3 rounds of:
1st:
15 Sixpack G2OH
15 Sixpack OH Lunges
2nd:
30 Jumping Jacks
15 Sixpack Thruster
3rd:
30 DU/ 60 SU
10 AirSquat Jump over Sixpack
(Use a sixpack of water bottles for some weight. Men use 6 Bottles – 9kg/ Women use 4 Bottles – 6kg)
Montag 16.03.2020
Home WOD
Strength – Upper Body
4-5 Sets of:
2x 15-5 Pushups
(only 3 Breaths in between Sets)
1 Min HS- Hold against the wall or Plank- Hold
1 Min ME Bent-over-Butterflys
(use two water bottles or noodle packages)
Rest 90 Sec and go again
WOD: Sprint
Buy-In: 50 Sit-Ups
into
21-15-9 of:
Burpees
*after each Set do 30 Mountain-Climbers
into
Buy-Out: 50 V-Ups
TC 15 Min
Freitag 13.03.2020
Upper Body
Landmine-Press + Pullups (Strict)
E4MOM x 16 Min
12 Landmine-Press (prog. heavier with every Set; each Arm)
+ 8-4 Pullups (Strict; use Bands if needed)
WOD: Barbell-Sprint
30 Thruster (43/30)
30 StO (43/30)
30 Backsquats (43/30)
TC: 10 Min.
Donnerstag 12.03.2020
Team-Intervals Split as needed:
32 Min AMRAP:
5 Rounds of:
20 Cal Row
20 T2B
-into-
5 Rounds of:
200m Run (both)
5 Ropeclimbs
-into-
5 Rounds of:
20 Burpees
10 BMU /C2B / Pullups
Mittwoch 11.03.2020
Lower Body
Deadlifts
E4MOM x 16 Min
10 Deadlifts
@65-70% (prog. heavier)
12 Curtsy-Stepups (off a Box, holding a KB in Goblet-Position)
WOD: Long-Duration
17 Min AMRAP:
100/80 Cal Row
80 DU/SU(2x)
60 DB-OH-Lunges (22,5/15)
40 DB-StO (22,5/15)
20 DB-OHS (22,5/15)
Goal: Make it through Round 1.
Dienstag 10.03.2020
Sprint-Intervals Intervals:
E6MOM x 36 Min:
3 Min On / 3 Min Off
1st:
1 Min ME AAB (Cal)
ME Powersnatch (35/25)
2nd:
1 Min ME Ski (Cal)
ME OHS (35/25)
3rd:
1 Min ME Row (Cal)
ME Squatsnatch / OHS (35/25)
Montag 09.03.2020
Upper Body
Benchpress + Chinups
(Strict; use a Band if needed)
E4MOM x 16 Min
10 Benchpress
*prog. heavier with every Set, start @ 60%
+
1 Set of ME Chinups
(Strict)
Goal: 6+ Reps.
WOD: Mid-Duration
For time:
5 Rounds of:
9 WBS (9/6)
6 DB-Snatch (22,5/16)
-into-
5 Rounds of:
9 Boxjumps
6 T2B
TC: 12 Min.
Freitag 06.03.2020
Lower Body
Frontsquats
E4MOM x 16 Min
10 Frontsquats
*prog. heavier with every Set @start at 60%
12 Banded-Glutbridge
(hold top for 2 secs)
WOD: Mid-Duration
For time:
800m Run
30 DB-Step-over-Box (2×22,5/2×15)
15 1-Arm-Devil-Press (22,5/15)
TC: 11 Min
Donnerstag 05.03.2020
Team-Intervals
(Long-Duration)
E20MOM x 40 Min
15 Min On / 5 Min Off
1st:
40 D-Ball-over Shoulder (50/40-30)
20 BMU / C2B / Pullups
(Score 1)
into
AMRAP (Score 2)
15 Cal AAB
30 KBS (R32/24)
45 Goblet-Squats (32/24)
2nd:
80 Sandbag-Thruster (30/20)
20 BMU / C2B / Pullups
(Score 3)
into
AMRAP (Score 4)
15 Cal Ski-Erg
30 KBS (R32/24)
45 Goblet-Lunges (32/24)
Mittwoch 04.03.2020
Ring-Dips + Ropeclimbs
E3MOM x 15 Min
3 x 5-3 Ring-Dips
(Strict; only 2 Breaths in between RD-Sets)
+
1 ME Set unbroken Ropeclimbs
WOD: Sprint
2 Heats:
21-15-9 of:
T2Ring
Burpee-Ringtouch
0-7: Heat 1
8-15: Heat 2
TC: 7 Min.
Dienstag 03.03.2020
Long Duration
Monostructural-Endurance:
E16MOM x 32 Min
13 Min On / 3 Min Off
1st: Complete 4 Rounds of:
50 DU/100SU
10 Cluster (43/30)
-remaining time-
Row for max meter
2nd: Complete 4 Rounds of:
20 AS
10 Sumo-Deadlift-Highpull (43/30)
-remaining time-
Row for max meter
Montag 02.03.2020
Lower Body
4 Sets of:
20m walking D-Ball- Lunges
(hold the D-Ball on shoulder, switch with every Set; 10m Back&Forth)
+ 15 Banded-Glutebridge
(hold tension for 2 sec)
*Rest only 120 Sec, then go again
WOD: Sprints
E4MOM x 16 Min:
2 Min On / 2 Min Off
1st:
400/300m AAB
12 T2B
ME Burpee over Box
2nd:
200/150m Row
12 Pullups
ME WBS (12-9/9-6)
Freitag 28.02.2020
Upper Body
Z-Press + Pullups (Strict)
E4MOM x 16 Min
12 Z-Press (prog. heavier with every Set)
+ 8-4 Pullups (Strict; use Bands if needed)
WOD:
4 Rounds for time:
60 DU /120 SU
15 DB-GtO (22,5/15)
TC: 10 Min.
Donnerstag 27.02.2020
Team-Intervals
Split as needed:
32 Min AMRAP:
75 Cal Row
50 Powersnatch (35/25)
25 T2B
*10 Wallwalks
2nd Round: 8 Wallwalks
3rd Round: 6 Wallwalks
4th Round: 4 Wallwalks
If you can complete Round 4, you finished the WOD.
Mittwoch 26.02.2020
Lower Body
Sumo-Deadlifts
E4MOM x 16 Min
12 Sumo-Deadlifts
@65-70%
1 Min Wallsit (Banded if possible)
WOD:
Long-Duration – 20 Min AMRAP:
1600m Run/ 75 Burpees
(Score 1)
-into-
9 Boxjump-overs
6 WBS (12/9)
3 BMU
(Score 2)
Dienstag 25.02.2020
Sprint-Intervals:
E6MOM x 36 Min:
3 Min On / 3 Min Off
Complete:
1st:
21/16 Cal Row
9 D-Ball over Shoulder
(60/40)
2nd:
21/16 Cal AAB
9 Frontsquats
(@80-60/60- 30 Kg)
3rd:
21/16 Cal Ski
9 1-Arm-Devil-Press
(40- 30/22,5-10)
Montag 24.02.2020
Upper Body
DB-Benchpress + Banded-Latpulls
(use a Pullup-Band and a Stick)
4 Sets of:
20 alt. DB-Benchpress
(prog. heavier with every Set)
15 Latpulls
(hold bot- position for 2 sec)
*Rest 90 Sec between Sets
WOD:
Mid-Duration – 12 Min AMRAP:
5 Burpee over Bar
5 C&J (43/30)
5 Burpee over Bar
5 T2B
Freitag 21.02.2020
Lower Body
Box-Backsquats
E4MOM x 16 Min
12 Box-Backsquats
*prog. heavier with every Set
12 Banded-Glutbridge
(hold top for 2 secs)
WOD Mid-Duration:
3 Rounds of:
200m Run /250m Row
21 KBS (R32/24)
9 WBS (12/9)
TC: 10 Min.
Donnerstag 20.02.2020
Team-Intervals (Long- Duration)
E20MOM x 40 Min
15 Min On / 5 Min Off
1st:
Buy-In: 100 Burpees (Score 1)
into
AMRAP (Score 2)
5 Ropeclimbs
10 Powersnatch (35/25)
15 OHS (35/25)
2nd:
Buy-In: 150 Boxjumps (Score 3)
into
AMRAP (Score 4)
5 Devil-Press (2×22,5- 15/2×15-10)
10 C2B/Pullups
15 Double-DB-FR-Lunges
Mittwoch 19.02.2020
Upper Body
Powerclean + Pushjerk
E3MOM x 15 Min
1 Powerclean
8 Pushjerk
@70% of 1-RM PJ
+ 8-4 Chinups
(Strict; use Bands if needed)
WOD: Sprint:
HS-Walk-Diane
21-15-9
Deadlift (100/70)
20-15-10m
HS-Walk (5m)
or
7-5-3
Wallwalks
TC: 10 Min.
Dienstag 18.02.2020
Long Duration
Monostructural-Endurance:
E16MOM x 32 Min
13 Min On / 3 Min Off
1st: Complete:
1000m Row
50 Double-KB-Thruster (2×16/2×12-8)
15/10 RMU / or 30 TTR
2nd: Complete:
2 Rounds of:
150DU /300SU
50 alt. DB-Snatch (22,5/15)
40 DB-OH-Lunges (22,5/15)
Montag 17.02.2020
Lower Body
4 Sets of:
16 alt. Curtsy-Lunges
(prog. heavier with every Set; Barbell)
2 x 7,5m Banded- Sidewalks after each Set
*Rest only 120 Sec, then go again
WOD: Sprints:
E4MOM x 16 Min: 2 Min On / 2 Min Off
1st:
15/12 Cal AAB
9 Burpees
ME Sumo-DL-HP (43/30)
2nd:
15/12 Cal Ski-Erg
9 Burpees
ME StO (43/30)
Freitag 14.02.2020
Upper Body
Ring-Pushups + Pullups (Strict)
EMOM x 16 Min
1st Min: 15-5 Ring-Pushups
2nd Min: 8-4 Pullups
(Strict; use a Band if needed)
WOD:
9 Min AMRAP:
6 Powersnatch (43/30)
6 Boxjumps
6 T2B
Donnerstag 13.02.2020
Team-Intervals
Split as needed:
0-14 Min to complete:
100 Cal AAB
-into-
AMRAP until Min 12:
6 BMU / C2B / Pullups
12 Double-DB-Hang- Squatcleans (2×22,5/2×15)
18 Double-DB-StO (2×22,5/2×15)
14-28 Min to complete:
100 Cal Ski
-into-
AMRAP until Min 12:
18 TTR
18 WBS (12/9)
28-40 Min to complete:
200 AS
-into-
AMRAP until Min 12:
18 KBS (R32/24)
4 Ropeclimbs
Mittwoch 12.02.2020
A: Lower Body
Double-KB-Deadlifts
(slightly deficit position; start off a 25 Kg-Plate)
E4MOM x 16 Min
15 Double-KB-DL
*prog. heavier with every Set
9 Box-Step-ups
(each Side; holding a DB on Shoulder)
WOD: Long-Duration
20 Min AMRAP
400m Run / 500m Row
21 Barbell-OHS
15 Barbell-OH-Lunges
9 HSPU
Dienstag 11.02.2020
Sprint-Intervals:
E6MOM x 36 Min
3 Min On / 3 Min Off
1st:
21/16 Cal Row
30 DU/60 SU
ME Hang-DB-Snatch (2x 22,5-15/2×15-10)
2nd:
21/16 Cal Ski
30 DU/60 SU
ME Double-KB-StO (2×24- 16/2×16-8)
3rd:
21 Burpees(SC:16 Burpees)
30 DU / 60 SU
ME Boxjumps
Montag 10.02.2020
A: Upper Body
Powerclean + Pushpress
E3MOM x 15 Min
1 Powerclean
8 Pushpress @70% of 1- RM PP
+ 8-4 Chinups (Strict; use Bands if needed)
WOD: complete
4 Rounds of:
15 WBS (9/6)
12 Sumo-DL-HP (43/30)
9 T2B
TC: 15 min
Samstag 08.02.2020
DAVE 33
WOD: 30 + 3 min AMRAP in To2
Buy in…
33 Pullups
33 Box Jumps over
33 Kettlebell Swing @ 32/24
1 min sync Plank Hold
33 Kettlebell Swing @ 32/24
33 Box Jumps over
33 Pullups
Rest 3 min
3 min AMRAP
Partner Burpees
Freitag 07.02.2020
A: Lower Body Strength:
Deadlift + Banded-Glutebridge
5/4/3/2/1 @80% /+2,5%
after each set
+ 15-12 Banded-GB (hold tension for 2 sec)
*90 sec Rest after each Set
WOD: complete:
3-6-9 of:
1-Arm-Devil-Press @ 22,5/15
*50 DU/ 100 SU after each Set of DP
-into-
9-6-3 of:
DB-OH-Lunges (each Leg) @ 22,5/15
BMU/C2B/Pullups
(scale down as needed)
TC: 15 min
Donnerstag 06.02.2020
A: Team-Intervals (Long-Duration)
Split as needed:
32 Min AMRAP:
Goal: Complete one full Round.
4000m AAB / 2000m Row
5 Rounds of:
20 Hang-KB-Snatch (24/16)
12 T2B
4 Wallwalls
-into-
2000m Row / 4000m AAB
5 Rounds of:
20 Hang-DB-Squatcleans (30-22,5/20-10)
12 DB-StO (30-22,5/20-10)
4 Ropeclimbs
Mittwoch 05.02.2020
A: Upper Body
Seated DB-Strictpress +
Archer-Rows
E4MOM x 16 Min:
20 alt. DB-Strictpress (Seated)
20 alt. Archer-Rows
B: WOD: Sprint
12-15-18 of:
Burpee over Bar
Thruster (35/25)
TC: 9 Min.
FIND US HERE
Brooktorkai 9-10
20457 Hamburg
heartnheavy-crossfit.de
ÖFFNUNGSZEITEN:
MO, FR 5.45 - 20.15 Uhr
DI, DO 6.45 - 20.15 Uhr
MI 5.45 - 21.00 Uhr
SA 7.45 - 13.15 Uhr
SO 9.45 - 14.15 Uhr
FIND US HERE
Brooktorkai 9-10 | 20457 Hamburg
heartnheavy-crossfit.de
info@heartnheavy-crossfit.de
ÖFFNUNGSZEITEN:
MO, FR 5.45 - 20.15 Uhr
DI, DO 6.45 - 20.15 Uhr
MI 5.45 - 21.45 Uhr
SA 7.45 - 13.15 Uhr
SO 9.45 - 14.15 Uhr
FOLLOW US 
