Monday
Warm Up
3 Min AMRAP
5x Ring Row
5x D.Dog Cobra
10x Hollow Rock
10x KB Swing
Movement prep.
20/10 x 3
– Muscle Up Transition / Ring Row
– HSPU Descent / Scapula Pushup
– KB Swing
WOD
„Nate“
20 Min AMRAP
2x Ring Muscle Up / 10x Ring Row
4x Handstandpushup / 10x Pushup
8x KB Swing (32/24kg) / 10x KB Swing
Cool down
1 Min
– Neck Strech
– “
– Jefferson Curl
Friday
Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Hollow Rock
10x Scapula Pushup
10 Sec SquatHold
Movement prep.
20/10 x 3
-Scapula Pullup / Kipping / Kipping Pullup
– Tempo Pushup @ 31X1
– Sit Up
– Airsquat
WOD
„Angie“
100x Pullup
100x Pushup
100x Sit Up
100x Airsquat
Timecap: 15 Min
Accessory work
30/30 Interval, 2 Rounds
– Bottoms Up Press (L)
– Bottoms Up Press (R)
– Hip Airplanes (L)
– Hip Airplanes (L)
– Single Arm Highpulls (L)
– Single Arm Highpulls (R)
– Bent Over Triceps Extensions (L)
– Bent Over Triceps Extensions (R)
Thursday
Warm Up
3 Min AMRAP
10x Samson Lunge
5x D.Dog-Cobra
10x Airsquat
10x Hollow Rock
Movement prep.
I) 20/10 x 2
– Scapula Pullup
– Arch Hang
– Hollow Hang
II) 20/10 x 2
– Frontsquat
– Pushpress
– Thruster
WOD I) Min 0-10
25x Thruster
25x Pullup
1 Min Rest
20x Thruster
20x Pullup
1 Min Rest
15x Thruster
15x Pullup
1 Min Rest
10x Thruster
10x Pullup
WOD II) Min 10-17
7 Min AMRAP
10,15,20…x Thruster
10,15,20…x Pullup
Wednesday
Warm Up
3 Min AMRAP
10x Jumping Jack
10x Buttkicks
5x Russian Swing
5x American Swing
Movement prep.
20/10
– KB Clean (L)
– KB Clean (R)
– KB Clean (L)
– KB Clean (R)
– alt. KB Clean
20/10
– KB Snatch (L)
– KB Snatch (L)
– KB Snatch (L)
– KB Snatch (L)
– alt. KB Snatch
WOD
800m Run
80x Box Step Up
80x KB Russian Swing
600m Run
60x Box Jump
60x KB American Swing
400m Run
40x Burpee Box Jump
40x alt. KB Clean
200m Run
20x Burpee Box Jump Over
20x alt. KB Snatch
Tuesday
Warm Up
3 Min AMRAP
10x Hollowrock
5x Tabletop
10x Archrock
5x D.Dog-Cobra
10x Jumping Jack
Movement prep
20/10 x 2
– Support on Rings Top Position
– Deck Squats
– Support on Rings Bottom Position
– TTB Drill
Strength/Skill
30/30/60 Sec Interval, 4 Rounds
– L-Sit Muscle Up / Tuck Chin over Ring Hold
– L-Sit / Tuck Support
– Rest
WOD
12 Min AMRAP
1,2,3…x Strict Muscle Up / Strict Pullup
2,4,6…x Ring Dip / Pushup
3,6,9…x Deck Squat
Cool Down
1 Min
– Chest Stretch
– Pigeon Stretch
– „