29.03.24

OTM 8′:1) 8-12x Box-Jumps 60/50cm2) 30-40x Russian Twists 20/14lbs WoD: “Taylor Swift Step it off feat. Burpees”5 Rounds:19x Burpees13x Wallballs 20/14lbs (*Adv.: original: 30/20lbs)-> Straight into :89x Medball Step-ups on Box 60/50cm (with Hips lockout on Box)[Cap 24′]

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28.03.24

OTM 6′:1) 5x Squat Clean 40/30kg2) 6x Burpees + 6x Wallballs 20/14lbs3) 7x Strict Pull-up WoD: AMRAP 22′:Teams of 3:Station 1: 10x Burpees + 20x Wallballs 20/14lbsStation 2: Strict Pull-upsStation 3: Squat Clean 60/40kg[ After station 1 is finished – switch stations. Score: reps station 2 & 3.2′ Break from Minute 10 to 12. ]

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27.03.24

OTM 15′:1) 20-40x DU’s / 90x SU’s2) 3x KB (DB)-Complex:Row + Clean + Thruster 2×24/16kg (2×55/35lbs)3) 30-40“ Flutter Kicks WoD:A) AMRAP 6′:6x alt. Pistols (sc. Jumping Squats)9x V-ups12x KB-Swings 32/24kg3′ BreakB) AMRAP 6′:6x Burpees9x T2B12x HRPU’s (*HSPU’s)

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26.03.24

For Quality 14′:A) 7′: RX@35/25lbs7x DL7x DL+Shrug7x Muscle Snatch7x Power Snatch~30“ BreakB) 7′:7x Kip Swings7x Toes Touches2x 3 Position T2B(low + mid + high Legs)~30“ Break — Break — WoD: E2MOM for 3 Rounds (12′).#1) 30x DB-Snatches 50/35lbs#2) 30x T2B (Sc.: Legs Lower, try to get the kipp)(scale weight + movement that you can finish…

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25.03.24

WoD „Donatella 2014“:AMRAP for 20′ & 14“:50x Double Unders (150x SU’s)10x Overhead Squats 35/25kg5x Narrow Grip Strict Chin-Ups50x Air-Squats10x T2B5x Explosive Sit-ups 20/15kg5x Lunges – B-Rack step through right leg 35/25kg5x Lunges – B-Rack step through left leg 35/25kg50x Air-Squats

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23.03.24

OTM 12′: For Quality, 40“on/20“off:1) HRPU’s (*Adv.: HSPU’s)2) Rope Skipping(SU’s/DU’s/CrossOvers/Reverse)3) Medball Cleans 20/14lbs WoD:For Time300x Russian Kettlebell Swings 24/16 kgEMOM: 1x Push-Press 40/30kg (+1)(Start with 1 at the first minute. Stop adding Push-Presses once you get less than 30“ left for your Swings)[Cap 20′]

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22.03.24

OTM 10′:1) 5-8x F-Squats 60/40kg2) 5-8x Pull-ups Black Jack: For Time:20 Push-Ups, 1 Sit-Up19 Push-Ups, 2 Sit-Ups18 Push-Ups, 3 Sit-Ups…continue this pattern until…2 Push-Ups, 19 Sit-Ups1 Push-Up, 20 Sit-Ups[Cap 25′]

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21.03.24

A) OTM 12′: 3 Rounds:1) 8-12x Landmine Hack Squats 50/35kg2) 30“ Hollow3) 8-12x Dips4) 30“ Superman WoD: AMRAP 20′:you go – i go:50m Shuttle Runs5x Strict Pull-Ups5x T2B8x Dumbbell Deadlifts 2×50/35lbs8x Sit-ups

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20.03.24

Strength/Skill:Every 2′ for 4 Rounds:5x Strict Press 40/30kg3x Push-Press 40/30kg WOD: 6 RFT:3x Clusters 60/40kg5x Burpees7x Deadlifts 60/40kg[Cap 12′] Finisher:Song: „Love they way you lie“ – Eminem / Rihanna

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19.03.24

WOD:A) OTM 10′1) 8x Power Clean 40/30kg2) 5-10x Pull-ups2′ BreakB) OTM 10′1) 8x Push-Press 40/30kg2) 40“ SU’s / DU’s Practice2′ BreakC) OTM 10′:1) 8x F-Squats 40/30kg2) 15x Hollow Rocks

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