Donnerstag
Donnerstag Barbellcycling A) Find your 1 RM Cluster T.C. 15 Min B) 15 Min Amrap 5 Deadlifts 3 Power Clean 1 Cluster (40%1RM Cluster)
Mittwoch
Mittwoch W.O.D A) Find your daily 1RM Deadlift 10-8-5-3-1-1-1 T.C. 20 Min B) Chipper 50 Wallballs 40 Deadlifts 25 Wallballs 20 Deadlifts Wallballs RX 9/6 Scale 6/4 Deadlift 50% 1RM T.C. 12 Min
Dienstag
Dienstag A) E1:30MOMx5 Rx 1 Wallwalk + Turn + Wallwalk down scale: 1 Wallwalk B) 5 Sets 2:30 on 1:30 off 50 Double Unders 15/12 cal Row Max Reps Double Unders scale: Double Under Jumps C) 4 Min Amrap strict Pullups scale: Ringrows
Montag
Montag W.O.D E6MOM x 5 30 Min 10 double DB Snatch 15/12,5 /ScalePlate GTO 10 strict Pullups/ scale Ringrows 10 Ring Dips / scale 10 Box Dips 15/12 cal Erg 1 12/10 cal Erg 2
Samstag
Samstag
Freitag
Freitag W.O.D A) 5x 10 Bench Press AHAP B) 10-9-8-7-6-5-4-3-2-1 Knees to Ellbows American KB-Swings KB Box Step over 24/16 kg T.C. 25 Min
Donnerstag
Barbellcycling A) 5 Sets max Reps strict Press max Reps Push Press max Reps Jerks 2 Min Rest if you can do more reps than 45 in total add more weight B) 5 Sets 5 Cleanpull 5 Power Clean max Reps Hang Power Clean Rest 2 Minutes if you can do more reps than 15 […]
Mittwoch
Mittwoch A) E2MOM x 6 8 KB Frontsquats AHAP B) E3MOM x5 5 strict HSPU / Pike Push ups 5/5 hang Power C&J 15/12 cal Assaultbike
Dienstag
Dienstag it’s fun you just have to believe in it E5MOM x4 2/1 Ropeclimbs 400m Run 12 DB Thruster RX 22,5/15 kg legless Ropeclimb Advanced 15/12,5kg use Legs for Ropeclimb Beginner 10-12/ 5-8 kg scaled Ropeclimb
Montag
Montag Deadball Amrap 25 Min 50-40-30-20-10 Wallballs 10-10-10-10-10 Deadlifts into Max Shuttle Runs in remaining Time RX 9/6 kg Wallball 100/70kg Bar Scale 6/4 50% 1 RM Bar