Beiträge von Roland

A) For Quality 15′:4x turkish get-ups (2xr/2xl) 24/16kg12x Goblet Squats 24/16kg20x American KB-Swings 24/16kg~ 90“ Break B) WoD:3 Rounds for time:10x Clean + Jerk 50/35kg20x Pull-ups30x Wallballs 20/14lbs[Cap 15′]

Strength 15′:find your 6 rep max F-Squat–> start with easier weight–> work yourself up–> 1-2′ Break beetween heavy sets WOD: For time:500x DU’s / 1250x SU’sEvery 2′: 10x Burpees (sc.: 7x)[Cap 20′]

A: OTM 12′:1) 50-80x Flutter Kicks2) 10-14x alt DB- C+J 45/25lbs B: WoD:Amrap 12′, ladder +11x T2B (+1)1x Front Squats (+1) 60/40kg Cashout – Sally

Complex: EMOM for 6′:1x Clean1x F-Squat1x Hang Clean1x S2ORX @ 60/40kg WoD: Teams of 2; you go – i go.AMRAP 30′5x Pull-ups10x Push-ups15x SquatsE5MOM: 333x SU’S (or 500m Run)(parallel – both jump, if one reaches 333 -> both are finished)

A) OTM 12′:1) 45“ Hand-/Headstand Practice (sc.: Plank)2) 15-20x Squats B) WoD: Choose FRAN or ANNIE:(*Adv.: Start with one continue with the other right after you finished)„FRAN“:21-15-9 reps, for time:Thrusters 42,5/30kgPull-ups[Cap 12′] „ANNIE“50-40-30-20-10 reps for time:Sit-upsDU’s[Cap 12′]

For Quality 10′:2 Rounds:#1) 2,5: Practice Kipp-PU’s/MU’s#2) 2,5′: Practice: HSPU’s/Hand-, Headstandhold/Plank(or Work on yoour weakness) WoD: OTM, 3 Rounds:1) 1′: 8-12x Box-Jumps2) 2′: Practice SU’s/DU’s3) 1′: 15x Strict KB-Swings 24/16kg4) 2′: ME Sit-ups[18′]

1 Round, 2′ on each station:1) alt. Step-outs to receiving Split-Jerk Position2) Jump and Land to the SJ-Receiving Position3) Barbell Shoulder Press from the Receiving SJ-position 20kg/15kg4) Split Jerk 20kg/15kg[8′] WoD:Every 2,5′ for 7 Rounds:5-8x Split Jerk 60/40kg–> go heavy with good technique(*if time/strength is left +5-8x Strict Pull-ups)[17,5′] Finisher:1′ Hollow 1 V-up every 5“90“…

For Quality 12′:10x DB-Snatches 50/35lbs10x DB-Lunges 50/35lbs10x Band Pull-Aparts green/blue30“ Half way down Push-up Hold30“ Break AMRAP 16′:10x Push-ups20x DB-Snatches 50/35lbs30x Squats

Part#1:A) EMOM for 7′:5x F-Squat 60/40kg(*Advanced: 3-4x Hang-Squat Clean 60/40kg) B) EMOM for 7′: 5-8x Pull-ups (*3-5x MU’s) Part#2:WOD: A) AMRAP 6′12x Wallballs 20/14lbs12x KB-Swings 24/16kg2′ BreakB) AMRAP 6′12x Box-Jumps 60/50cm12x V-ups

Skill/Strength: S2O, RX @ 50/35kg:warm-up–> go heavier–> find your 8 Rep Max1-2′ Break beetwenn heavy sets[14′] WoD:AMRAP 20′, Teams of 2:you go – i go8x Wallballs 20/14lbs8x HRPUs8x T2Bafter round 1: 1x Burpee each Teammate (synchronized)after round 2: 2x Burpees each…