Beiträge von Roland

OTM 4 Rounds:(5′ warm-up + find weight)1) ~ 45“ SU’s/DU’s2) 5x Thruster 50/35kg WoD: Teams of 2, AMRAP/OTM, Teams of 2:AMRAP 20′:6x T2B (sc.: K2C / V-ups)6x Push-ups12x alt.Lunges (*Jumping)OTM: 5x Thrusters 50/35kg[One person performs the AMRAP for one minute, while the other does a OTM of 5 thrusters, rest of the minte = Break.…

OTM 12′:1) 12x Bulgarian Split Squats 2×35/25lbs (6/6)2) 8-12x HRPUs (*weighted) WoD: AMRAP 15′Choose A) or B)A) weight:15x KB-Swings 24/16kg5x Strict Pull-ups5x F-Squats 60/40kgB) Bodyweight:25x DU’s/ 75x SU’s20x Squats15x Sit-ups

LWS Build: For Quality 14′:15x Hip Thursters on MB + 1“ Hold30“-60“ RKC-Plank (max full Body-Tension)2x 30“ Lunge Stretch / Rectus Femoris Stretch (1xl/1xr)~ 1′ Break WoD: OTM 16′:1) 5x Deadlift 110/75kg2) 10x Push-ups (*weighted)3) 15-20x Squats4) 40“ ME T2Rings

For Quality 14′:(start easy and get heavier)5x Clean 60/40kg (sc.: 15x SDHP 32/24kg)8x DB/(KB)-Strict-Press 2×35/25lbs (*HSPUs)(short Break) WOD A:AMRAP 7′, ladder +3:3x alt. DB-Clean 50/35lbs (+3)3x V-ups (+3)BREAK 3′WOD B (18.5 = 12.5 = 11.6):AMRAP 7′, ladder +3:3x thrusters 45/30kg (+3)3x chest-to-bar pull-ups (+3)(sc.: jumping chin-over-bar pull-ups)

OTM 8′:1: 1x Hang Clean + 2x F-Squats 60/40kg2: 45“ Dead Hang on Bar (*+1x Pull-up) WOD (two part workout):A) 4 RFT:8x alt. Front Rack Lunges 50/35kg8x Burpees8x Front Rack Lunges 50/35kg8x Burpees8x Pull-ups (* Bar Muscle-ups)[Cap 14′]B) Once the 4 rounds are completed or 14′ went by, use the remaining time to find max…

OTM 15′:1) 30“ Hollow2) 12x Bulgarian Split Squats (6/6)3) 10x Band Pull-Aparts green/blue WoD: Tabata:1) Jumping B-Squats 35/25kg (sc.: no Jump)2) HRPUs / (*HSPUs)3) DU’s / SU’/34) Plank

OTM 15′:1) 5-10x HSPU’s(sc.: DB-Strict Presses 2×35/25lbs / HRPU’s)1) 8-12x Box-Jumps 60/50cm3) 15-20x HollowRocks WoD: „DECK of CARDS“:for time:Teams of 2 (on/off):Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)♥ = Burpees♠ = DB-Push-Press 2×45/25lbs♦ = KB-Swings 32/24kg♣…

Skill: OHS – 15′:series of 5 reps, go deep + controlled1-2′ Break beetween heavy sets(sc.: F-Squats) WoD:Teams of 2, on/plank:Amrap 16′:10x F-Squats 50/35kg (*Adv.: 10x OHS 40/30kg)20x Wallballs 20/14lbs50x Dus / 100x Sus

WoD: OTM 12′:1) 10x Floorpress 50/35lbs + 5-10x Push-ups2) 5x Strict Pull-ups + 5x Slow Leg Raises on Bar (sc.: Knee raises)3) 30“Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats) WoD: OTM 15′:1) 8-10x Thruster 40/30kg2) 15x Russian KB-Swings 32/24kg3) 30“ Hollow

Strength/Skill: Complex Barbell:(5′ warm up + find starting weight)Every 90“ for 6 Rounds, for Quality:3x Snatch Highpull 40/30kg3x Snatch 40/30kg3x OHS 40/30kg(sc.: with Clean and F-Squats 60/40kg)[14′] WoD:AMRAP 12′:AddOn: once after 3 Rounds: 500m Run10x V-ups10x Push-ups20x Squats20x KB-Swings 24/16kgFinisher: easy 500m Run