Warm Up AMRAP 4
1 lane Kosaq Squats
1 lane Hip Rotation →
1 lane Hip Rotation ←
10 Air Squat
1 lane High Kick
1 lane Rotation Lunge
Mobility 2 x 1 min each
Back Rack Position
5+5 Scorpion
Specific Warm Up E2,5MO2,5M
Back Squat
15 @ (empty bar)
15 @ 30%
14 @ 45%
13 @ 60%
Strength E3MO3M
12 @ 70%
11 @ 70%
10 @ 65%
Cool Down 5 min
5+5 T-Spine Rotation
5+5 Glute Stretch ↔ Quad Stretch
Warm Up Amrap 6
5+5 Mountain Climber
1 Lane Rotation Lunges
5 Stick Thrusters
1 Lane Inchworm
5 explosive Hip Extension
Mobility 2 Rounds
Ankle (30/30)
Shoulder Flexion (60)
alternating Hip Rotation (60)
WOD Preparation
5 min alternating DB Thruster
5 min AKBS
→ increase weights up to WOD Load
WOD 21 – 15 – 9
alternating DB Thruster
Sandball Slam
AKBS
→ TC: 12 min
Cool Down 5 min
@ low intensity
Air Bike OR Rower OR Run
Warm Up AMRAP 5
5+5 Suitcase DL
1 lane High Kicks
15 sec Packing
1 lane Rotation Lunges
10 sec Arch Hold
Mobility AMRAP 4
10 Glute Bridge ↔ Packing
10 D. Dog ↔ Cobra
Specific Warm Up E2,5MO2,5M
Deadlifts
15 @ (empty bar)
15 @ 30 %
14 @ 45 %
13 @ 60 %
Strength E3MO3M
Deadlifts
12 @ 70 %
11 @ 65 %
10 @ 65 %
Finisher AMRAP 3
DU/SU
Cool Down 5 min
10 Hernia ↔ Deep Squat
60/60 sec Pigeon
Warm Up AMRAP 5
5+5 Single Leg DL
5 explosive Hip Extension
10/30 UB DU/SU
WOD Prep
5 min DB Snatch
3 min DU
2 min Sit Up
WOD AMRAP 21
10, 20, 30, … DU → only completed Steps of 10 will count!
3 Rounds
20 alternating DB Snatch
20 Sit Up
Cool Down 5 min
5 D.Dog ↔ Cobra
5+5 Rotating Floor Circles
Warm Up AMRAP 3
Command „Hop“
Mobility 3 min
10 Pass-Through
Frontrack Stretch
WoD Prep each 4 min
Snatch
Clean
immediately into 6 min
work up to WOD Load
WOD Three Wise Men
AMRAP 4
5 Hand Squat Snatche
10 Bar Facing Burpee
→ 2 min rest
AMRAP 4
10 Power Clean
20 Pull Up
→ 2 min rest
AMRAP 4
15 Box Jump Over
30 Wallball