Warm Up 3 min
„Catch it if you can“
Push Up Position
Air Squat
Jumping Jacks
Skill each 6x(20/10)
I. Burpee Drill → 4 Burpees → pacing
2 min REST
II. Reverse Wallclimb
2 min REST → get a stick/bar
III. SDLHP → Step by Step
WOD Prep TC: 15 min
2, 4, 8, 16 Burpee
5 Wallclimb
10 SDLHP
Cool Down 5 min
10 Cat ↔ Cow
10 Bridge ↔ Packing
Warm Up AMRAP 4
10 Air Squats
5 Push Ups
10 V-Ups
5 Wallslides
1 lane Hip Rotation
Skill
Thruster Complex
Kipping Progression
WOD Prep
increase weight to WOD Load
WOD 21 – 15 – 9
Thrusters
Toes To Bar
Cool Down
1 lane hip rotation forward
1 lane hip rotation backwards
1 lane arm circles forward
1 lane arm circles backwards
Warm Up – 2x(30/10)
DU/SU
Rotation Lunges
Walking Good Mornings
Movement Prep
5min DU Practice
2min Box Jump Over Practice
2min Sandball Slam Practice
2min Sit Up Practice
WOD – AMRAP 23:23min
10, 20, 30, … DU/SU
1, 2, 3, … Sandball Slam
1, 2, 3, … Box Jump/Step Over
1, 2, 3, … Sit Up
Cool Down 5 min
10 Cobra Stretch ↔ Child
10 Glute Stretch ↔ Quad Stretch Right
10 Glute Stretch ↔ Quad Stretch Left
Warm Up
3 Min AMRAP
10x Jumping Jack
10x Hollow Rock
5x Inchworm + Pushup
Movement prep.
I) 20/10 x 3
– Scapula Pullup
– Kipping
II) 20/10 x 3
– Push Press
– Push Jerk
– Split Jerk
WOD
3 Rounds
21x C2B Pullups
15x Deadlifts
9x Shoulder to Overhead
Cool down
2 Rounds
5x Jefferson Curls
5x D.Dog-Cobra
10x Shoulder Circles
Warm Up
3 Min AMRAP
10x Samson Lunge
10x 90°-90°-Drill
5x Wallslide
5x Wallsquat
Movement prep.
20/10 x 3
– Snatch 1st Pull
– Hang Power Snatch
– Overheradsquat
Skill
Snatch Complex
(Power)Snatch- Overhead Squat- Hang (Squat)Snatch- (Squat)Snatch
3 Sets, EMOM
5 Sets, every 90 Sec.
7 Min to test 1 rep max
Accessory work
4 Sets, EMOM
10,9,8,7x Snatchgrip Deficit Deadlift
Finisher
1x Barbell Rollout
1,2,3…x Burpee over bar
Warm Up
3 Min
10x Airsquat
10x Jumping Jack
10x Glutebridge
5x D.Dog-Cobra
Movement prep.
20/10 x 2
– Jumping Squat
– Dumbbel Snatch
– Tempo Pushup @ 31X1
WOD
20 Min AMRAP
30x Wallball
30x DB Snatch
30x Pushup
Cool down
2 Rounds
5+5 x Groiners + T-SPine Rotation
10x Shoulder Circles
„Games Week“
WOD
„Awful Annie“
50-40-30-20-10
Double Under
GHD Situp
5 – 4 – 3 – 2 – 1
Clean (125/84kg)
„Games Week“
WOD
„Friendly Fran“
3 Rounds
21x Thruster (52/38kg)
21x C2B Pullup
„Games Week“
WOD I
I) 1000m Row
II) 2:54 Handstandhold (on wall, accumulated)
WOD II
120/30 Sec Interval, 3 Rounds
– 500/400m Row
– 20 Sec Handstandhold – 60 Sec Plank
„Games Week“
WOD
„Nasty Nancy“
5 Rounds
500m Run
15x Overheadsquat (83/56kg)
15x Bar facing burpee