Warm Up
3 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x Inchworm+Pushup
Movement prep
20/10 x 3
– Forntsquat
– Forntrack-Backrack Switching
– Backsquat
Strength/Skill
„Bear Complex“
Power Clean-Front Squat-Shoulder to Overhead-Backsquat-Sh. to Oh.
4 Sets, EMOM, Warm Up
5 Sets, every 90 Sec, build up weight
5 Sets, E2MOM, heavy sets across
Finisher
TABATA
Burpee over bar
Warm Up
4 Min AMRAP
10x Double Under
5x Airsquat
10x Double Under
5x D.Dog-Cobra
10x Double Under
5x Sit Up
Movement prep.
20/10 x 2
– Toes to heel Rocks
– Goblet Squat Hold
– Samson Lunge
WOD
20 Min AMRAP
10x Wallball
10x Sit Up
20x Double Under
20x Wallball
20x Sit Up
40x Double Under
.
.
.
Cool down
1 Min
– Calve Stretch
– “
– Seal Stretch
Warm Up
4 Min AMRAP
10x Buttkicks
10x High Knees
10x Step Ups
10x Single Arm Devils Press
Movement prep.
Skill:
„“Miexed Farmers Carry“ DB Step Ups
WOD
3 Rounds
10x Devils Press
20x „Mixed Farmers Carry“ DB Step Ups
400m Run
Cool Down
2 Rounds
5x Jefferson Curl
5+5x Groiner – Hamstring Stretch
Warm Up
3 Min AMRAP
10x Jumping Jack
10x Scapula Pushup
10x Hollow Rock
10x Arch Rock
Movement prep.
20/10 x 2
– Push Press with Hold @ Dip
– Push Jerk with Hold @ Receiving
– Scalpula Pullup
– Arch Hang
WOD
21x Shoulder to Overhead (45/30)
21x C2B / Pullup
15x Shoulder to Overhead (60/40)
15x C2B / Pullup
9x Shoulder to Overhead (75/50)
9x C2B / Pullup
Cool down
2 Rounds
10x Shoulder Circles
10x Neck Circles
Warm Up
3 Min AMRAP
5x Passthru
5x D.DOg-Cobra
5x Scapula Pushup
10x Groiners
10x Airsquat
Movement prep:
20/10 x 2
– Scapula Pullup
– Tempo Pushup @22X2
– Squat Hold
WOD
„Chelsea“
30 Min EMOM
5x Pullup
10x Pushup
15x Airsquat
(Advanced: Strict Pullups)
Cool down
1 Min
Chest Stretch
Warm Up
4 Min AMRAP
10x Jumping Jack
5x5x Suitcase Deadlift
10x Jumping Jack
5+5x Pendley Row
10x Jumping Jack
5x D.Dog-Cobra
Movement prep.
Skill Progression
I) Sumo Deadlift Highpull
II) Push Press vs. Push Jerk
WOD
„Fournier“ Indoor Version
50x Shoulder to Overhead (52/34kg)
50x alt. Single Arm KB Pendley Row
40x Burpees
50x alt. Single Arm KB Pendley Row
30x Sume Deadlift Highpull (38/25kg)
50x alt. Single Arm KB Pendley Row
Cool down
2 Rounds
10x Shoulder Circles Version 1
10x Shoulder Circles Version 2
Warm Up
4 Min AMRAP
5x Inchworm
10x Deadbug
5x Plate Ground to Oh.
10x Glutebridge
Movement prep.
20/10 x 3
– Single Leg Deadlift (L)
– Single Leg Deadlift (R)
– Bent over Row
Strength
7 Min build up weight
5×5 Deadlift, every 2 Min
Finisher
Timecap: 9 Min
21 – 15 – 9
– Deadlift
– Bar facing Burpee
Cool down
1 Min
– Low Back Stretch (L)
– Low back Stretch (R)
Warm Up
4 Min AMRAP
5x Wallslide
10x Hollow Rock
5x Deck Squat
10x Scapula Pushup
Movement prep.
20/10 x 2
– Scapula Pullup
– Ankle Mobility (L)
– Ankle Mobility (R)
Skill
Kipping Progression
WOD
15 Min AMRAP
10x Strict Pullup / Ring Row
20x Kipping Pullup
10x alt. Pistol Squat
20x Deck Squat
Cool down
2 Rounds
10x Shoulder Circles
5x Jefferson Curl
Warm Up
3 Min AMRAP
10x Airsquat
5x D.Dog-Cobra
10x 90°-90°-Drill
5x Pike Pushup
Movement rep.
20/10 x 2
-Push Jerk
– Split Jerk
20/10 x 2
– Hang Power Clean
– Frontsquat
– Hang Squat Clean
WOD
4 Rounds, 3/2 Minute Interval
1. 20/15 cal Row – AMRAP Hang Squat Clean
2. 20/15 cal Row – AMRAP Push Jerk
3. 20/15 cal Row – AMRAP Frontsquat
4. 20/15 cal Row – AMRAP Shoulder to Oh.
Cool down
1 Min
– Pigeon Stretch
– Shoulder Stretch
Warm Up
4 Min AMRAP
5x Inchworm
10x Jumping Jack
5x Toes to Heel Rocks
10x Jumping Jack
5x Tuck Jumps
Movement prep.
20/10 x 3
Cuban Complex
Skill
Snatch Complex
Snatch High Pull- Hang Power Snatch- Power Snatch
1.-3.: every Min
4.-6.: every 90 Sec
7.-9.: every 2 Min
WOD
Timecap 15 Min
2 Rounds
20x Pullup
12x Hang Snatch (40/25)
2 Rounds
15x C2B Pullup
6x Hang Snatch (60/40)
2 Rounds
10x Muscle Up
3x Hang Snatch (80/53)
Cool down
Shoulder Mobility Flow