Beiträge von Roland

Alle zukünftigen Workouts of the Day sind im Anmeldescreen jeder Trainingseinheit sichtbar, sowohl in der Eversports-App als auch auf unserer Homepage unter den Details.

Strength:Every 2′ for 5 Rounds:3-5x Squatclean + 3-5x JerkRx @ 60/40kg (DBs: 2x 50/35lbs) WoD:Tabata:#1) T2B(short Break)#2) Wallballs 20/14lbs(short Break)#3) for Quality: Good Mornings 20/15kg

OTM 15′, 40“on/20“off1: DU’s / SU’s2: 5x Strict Pull-ups (*slow)3: ME Flutter Kicks WoD:A) AMRAP 6′4x alt. Devil Press 50/35lbs8x Burpees over DB3′ BreakB) AMRAP 6′:8x alt.-Lunges 24/16kg16x KB-Swings 24/16kg

OTM 12′:1: 30“ Hollow + 10x Sit-ups2: 8-12x Floorpress 2×50/35lbs WoD: AMRAP 12′:14x SDHPs 32/24kg (*Adv.: 5x Clean 60/40kg)14x Sit-ups14x DB-Renegade Rows 1×50/35lbs 7/7Cashout: Sally

OTM 10′, 40“on/20“off:1) HSPUs (sc.: Head elevated / Handstand-Hold / on Box / HRPU’s)2) SU’s /DU’s / CrossOvers / Reverse WoD: AMRAP 18′:Team of 2: on / 200m Run8x Burpees8x Floorpress 2×50/35lbs8x F-Squats 2x 50/35lbs(one has to run 200m, the other works on the reps, switch after each run.score: AMRAP Rounds)

Strength/Skill 10′:start easy – get heavier.sets of 3x Hang Squat Clean 60/40kg OTM 10′1) 2x F-Squat x 2 + 1x Push-Press + 1 x Push (*Split) Jerk60/40kg2) 7x Strict Knees to Elbows WOD: AMRAP 7′, ladder +2:2x Push-ups (+2)2x SDHPs 32/24kg (+2)

Strength:5 Rounds: 2,5′ time for:12x Deadlift 100/65kg(+maybe: DU’s/SU’s Practice) WoD: OTM 15′:4x) 12-15x T2B1′ Break4x) 12-15x Wallballs 20/14lbs1′ Break4x) 12-15x HollowRocks

OTM 10′:1) 5x Pendlay Row 40/302) 40“: Flutter Kicks WOD: for timebuy in/out: 50x DU’S / 125x SU’s150x Squats100x Push-ups50x Sit-upsEvery 2′: 3x Burpees[Cap 20′]

Strength:Every 2,5′ for 4 Rounds:6-8x Tempo Front Squat (50-60% of 1-RM) @3“ down12-15x Double Kettlebell Front Racked Squats 24/15kg (DB: 55/35lbs) WoD: OTM 18′:1) 15x SDHPs 32/24kg2) 12-15x Toe Touches (Adv.: MB 14/8lbs)3) 30“ Hollow (Adv.: MB 14/8lbs)

Pyramide Strength:Every 2,5′ for 5 Rounds:#1: 15x Thrusters 40/30kg#2: 10x Thrusters 50/35kg#3: 5x Thrusters 60kg/ 40kg#4: 10x Thrusters 50/35kg+5: 15x Thrusters 40/30kgall sets should be unbroken.[12.5′] WoD:Short Tabata: 5×20“on/10“off (score= all reps)#1 Strict Pull-ups(short Break)#2 HRPU’s(short Brek)#3 alt. Lunges(short Break)#4 V-ups