Warm Up
Double Under Skill
Movement prep.
20/10 x 2
– Samson Lunge
– Jumping Squat
WOD
400m Run
80x Double Under
40x Wallball
20x Single Arm Oh. Lunge
400m Run
2 Min Rest
Back in reverse order
Accessorx work
30/15 x 2
– L-Sit/ TtB Drill
– V-Ups
– Alt. V-Ups
– Sideplank (L)
– Sideplank (R)
– Rest
Warm Up
3 Min AMRAP
5+5x Plate Suitcase Deadlift
10x Buttkicks
10x Samson Lunge
Movement prep
20/10 x 2
– Plate Sidebend (L)
– Plate Sidebend (R)
– Plate Ground to Overhead
– Plate Box Step Ups
– D.Dog-Cobra
WOD
20 Min AMRAP
400m Plate Carry (20/15)
20x Plate Box Step Over
20x Plate Ground to Overhead
20x Burpee Box Jump
Cool down
1 Min
– Low Back Stretch (L)
– Low Back Stretch (R)
– Child Pose
Warm Up
Line Drills
Movement prep.
20/10 x 3
– Scapula Pullup
– Kipping
– KB Swings
WOD
„Helen“
3 Rounds
400m Run
21x American Swing (24/16)
12x Pullup
Accessory work
EMOM, 3 Rounds
10x Single Leg Deadlift (L)
10x Single Leg Deadlift (R)
10x KB Halos
Warm Up
4 Min AMRAP
10x Jumping Jack
5x D.Dog-Cobra
10x Hollow Rock
10x Scapula Pushup
Movement prep.
20/10 x 3
– Vertical Jump
– Tall Jerk Foot Drill
– Push Press
Strength
4 Sets, E2MOM
10x, 8x, 6x, 4x – Push Press
4 Sets, E2MOM
5x, 4x, 3x, 2x – Push Jerk
4 Sets, E2MOM
3x, 2x, 1x, 1x – Split Jerk
Finisher
TABATA
Warm Up
4 Min AMRAP
5x Deck Squat
10x Jumping Squat
5x Beat / Kipp Swing
10x Scapula Pushup
Movement prep.
30/30 Interval, 3 Rounds
– Muscle Up Transition
– Row
WOD
EMOM, 4 Rounds
– AMRAP Ring Muscle Up
– 15/12 cal Row
– Rest
Accessory work
EMOM, 3 Rounds
– 5-8x Strict Ring Pullup
– 40 Sec. Pallof Press
– 40 Sec. Pallof Press
Warm Up
3 Min AMRAP
10x Double Under
10x Plate Ground to Overhead
10x Squat Pressout
Movement prep.
2 Rounds
5x Hang Power Clean
5x Frontsquat
3x Hang Squat Clean
2 Rounds
5x Push Jerk
5x Split Jerk
(2 Sec. Hold in Dip & Rec. Position)
WOD prep. (5 Min)
Test all workout weights
WOD
20 Min AMRAP
2 Rounds
12x Hang Squat Clean (40/25)
30x Double Under
12x Shoulder to Overhead
30x Double Under
2 Rounds
9x Hang Squat Clean (60/40)
30x Double Under
9x Shoulder to Overhead
30x Double Under
2 Rounds
6x Hang Squat Clean (80/52,5)
30x Double Under
6x Shoulder to Overhead
30x Double Under
2 Rounds
3x Hang Squat Clean (100/65)
30x Double Under
3x Shoulder to Overhead
30x Double Under
Cool down
1 Min
– Pigeon Stretch
– “
10x Jefferson Curl
Warm Up
3 Min AMRAP
10x Plate Ground to Overhead
10x Gluetbridge
10x alt. Single Leg V-Ups
Movement prep
I) 20/10 x 3
– Scalupa Pullup
– Leg Swings
II) 20/10 x 2
– Romanian Deadlift
– Bent over row
WOD prep
EMOM, 4 Sets
10x Deadlift
WOD, Timecap 10 Min
21 – 15 – 9
Deadlift
Toes to bar
Accessory work
EMOM, 4 Sets
– 3x 1Deadlift + slow descent
– 10x V-Ups + 10x Hollow Rock + 20x Flutter Kicks
– Rest
Wam Up
3 Min AMRAP
10x Samson Lunge
10x Scalupa Pushup
10x Russian Swing
Movement prep.
20/10 x 2
– KB Push Press + slow descent (L)
– KB Push Press + slow descent (L)
– KB Overhead Lunge (L)
– KB Overhead Lunge (L)
WOD
400m Run
40x KB PushPress
40x alt. Russian Swing
400m Run
40x KB PushPress
40x KB Overhead Lunge
400m Run
Core Finisher
EMOM, 10 Sets
1x Turkish Get Up
Warm Up
4 Min Warm Up
10x 90°-90°-Drill
10x Scapula PushUp
5x Scapula Pullup
5x D.Dog Cobra
WOD
„Barbara“
5 Rounds
20x Pullup
30x Pushup
40x Situp
50x Airsquat
3 Min Rest
Cool Down
1 Min
– Chest Stretch
– Seal Stretch
Warm Up
20/10 x 3
– Double Under
– wlk. Goodmorning
– Double Under
– D.Dog Cobra
Movement prep
Skill DB Snatch
Skill DB Hang Clean&Jerk
WOD
EMOM, 5 Rounds
– 30x DU + AMRAP alt. DB Snatch
– Rest
– 30x DU + AMRAP alt. DB Hang CLean&Jerk
– Rest
Finisher
„Core Drill“