Beiträge von Roland

OTM 20′, 40“on/20“off1) Landmine Twists 35/25kg2) HSPU’s / HRPU’s3) alt.Heel Touches4) Pistols / Squats5) Toe Touches WoD: AMRAP 8′6x Decksquats 15/10kg6x G2O 15/10kg6x alt. OH-Lunges 15/10kg6x Burpees

Every 2′ for 4 Rounds:1) 16x KB or one handed DB-Push-Press 20/16kg | 50/35lbs (8xr/8xl)8x KB or DB Floorpress 2×20/16kg | 2×50/35lbs2) 8-12x F-Squats 60/40kg4x Wheels of Hell WoD:1) Amrap 4′:5x Medball Clean 20/14lbs10x Wallballs 20/14lbs2′ Break2) Amrap 4′:5x Pull-ups10x Push-ups2′ Break3) Amrap 4′5x Goblet Squats 24/16kg10x KB-Swings 24/16kg

A) OTM 15′:1: 8-12x Floorpress 50/35lbs2: 8-12x HRPUs (*Weighted)3: 30“ Goblet Squat Hold 24/16kg B) WOD:Amrap 10′:10x Deadlifts 100/70kg10x T2B20x lateral Jumps over Bar

OTM 15′:1) 6-10x Deck Squats 15/10kg2) 6-10x Chin-ups3) 15-20x Hollow Rocks WoD: AMRAP 15′, Teams of 2, you go – i go:15x KB-Swings 24/16kg10x HRPU’s5x Thrusters 50/35kg

A) OTM 12′: 3 Rounds:1) 8-12x Landmine Hack Squats 50/35kg2) 40“ Hollow3) 8-12x Landmine Pendlay Rows 50/35kg (4-6 each side)4) 40“ Superman B) WoD:1) AMRAP 5′:5x Burpee on Plate5x G2O 20/15kg2′ Break2) AMRAP 5′:5x Thruster 2×45/25lbs5x T2B

for Quality 12′:16x DB-Snatch 50/35lbs (8/8) (*Adv.: 6-8x Barbell Snatch 40/30kg)16x HollowRocks~1′ Break WoD: OT1,5M for 3 Rounds, 60“on/30“off:1) Drop Set: Ring Rows2) Banded Jumping Squats3) Flutter Kicks[13,5′]

Strength:(5′ warm-up + find starting weight)Every 2′ for 5 Rounds:8x Deadlift 110/75kg WoD: EMOM 16′ til death, ladder +1:1x Sit-ups (+1)1x Squat (+1)16x Jumping Jacks

OTM 15′; 40“on/20“off:1) Band Pull-Aparts Green/blue2) DB-Snatches 1x 50/35lbs3) Hollow WoD: Amrap 15′:15x Burpees over KB15x Goblet Squats 24/1615x Push ups on KB15x SDHP 24/1615x KB-Swing 24/1615x Push Press 24/16

OTM 12′: for Quality, 40“on/20“off:1) HSPU’s(sc.: elevated, on Box, HS-Hold, Strict Press 2×35/25lbs, HRPU’s)2) Flutter Kicks3) SU’s / DU’s / TU’s WoD: AMRAP 16′, Teams of 2 , you go – i go:2x Man Maker 2×45/25lbs4x Devil Press 2x 45/25lbs6x Strict Pull-up

A) OTM 15′:1) 15-20x Sit-ups2) 15-20x KB-Swings 24/16kg3) 20x Plank with alt. Leg Raises B) WoD: AMRAP 15′5x Power Cleans 60/40kg10x T2B15x Wallballs 20/14lbs