WOD Blog2020-03-18T21:08:48+00:00

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Monday

14. September 2020|

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

11. September 2020|

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

10. September 2020|

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

9. September 2020|

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

8. September 2020|

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
– „

Monday

7. September 2020|

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

Friday

4. September 2020|

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

Thursday

3. September 2020|

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

Wednesday

2. September 2020|

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

Tuesday

1. September 2020|

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