28.02.23

for Quality 12′:15x Shoulder ABC 2×1,25/2,25kg („A“/“V“ or „E“)10x DB-Clean 1×32,5kg/22,5kg 5/510x Band Pull Aparts Green/Blue30-60“ Break WoD: OTM 15′:1) 5-10x HSPUs2) 15x Wallballs 20/14lbs3) 5-10x Pull-ups (*C2B)

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27.02.23

Strength /Skill:Every 2′ for 6 Rounds:5-8x Snatch 40/30kg(sc.: 10-16x DB-Snatches 1×50/35lbs) WoD: OTM 16′:1) 6x Burpee DB-Clusters 2×35/25lbs2) 15x HRPU’s (sc.: on Knees)2) 15-20x Hollow Rocks3) 20-45x DU’s / 90x SU’S

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25.02.23

For Quality, 3 Rds:1) 90“ Landmine Reverse Lunge + OH-Press 30/20kg2) 90“ Row (DU’s/SU’s)3) 90“ Pull-ups / Chin-ups4) 90“ Sit-ups– 15“ Break beetween exercises[20′] WoD:Every 2′ for 6 Rounds:Hang Squat Clean5-5-3-3-1-1 (or stay at 3-5 reps)(5reps ~ 75%, 3reps ~ 85%, 1rep = 95%+)

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24.02.23

for Quality 12′:5x slow Legraises on Bar (sc.: on Floor)5x 3 way Sit-ups30x Russian Twists 20/14lbs1′ Break WoD:Tabata: 8×20“on/10“off#1) Push-Press 40/30kg#2) Overhead Alternating Reverse Lunges w/ Kettlebell 24/16kg (switch arms each set)#3) Burpees

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23.02.23

WoD, for time, Teams of 2 (on/off):999m Partner Run (sc.: Row, SU’s, JJ’s)66x Push-Press 40/30kg99x Wallballs 20/14lbs66x B-Squats 40/30kg99x Sit-ups66x Thrusters 40/30kg99x Burpees66x Cleans 40/30kg[Cap 40′]

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22.02.23

Strength, Complex:Every 1,5′ for 6 Rounds:3x Squatclean2x Push-Press1x ThrusterRX@ 60/40kg Wod: 3 RFT:500m Run10x DB-Floorpress 2×55/35lbs (KB:2×24/16kg)20x DB-Deadlift 2×55/35lbs30x Sit-ups[CAP 18′]

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21.02.23

OTM 15′:#1: 10-15x DB-DL 2x 32,5/22,5kg (KB:2×32/2x24kg)#2: ME Bottum up KB-Carry (30“ L / 30“ R)#3: 15x Shoulder ABC „A“ (Adv.: „V“) WoD:OTM 14′:odd: 4x F-Squats 60/40kg + 4x Wheels of Helleven: 20-45x DUs / 90x Sus

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20.02.23

OT2M for 3 Rounds (12′)1) Practice Pull-ups/Mus2) Practice Dus/Sus(or work on your weakness Clean, HSPUs, T2B, Pistols, …) WoD: AMRAP, 40“on 20“off, 5 Rounds:1) Pull-ups (*Muscle-ups)2) Burpees3) Wallballs 20/14lbs(score: all reps)

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18.02.23

3 Rounds:10x Kipp Swings10x Hollow Rocks10x Back Extensions10x Squats10x Push-ups WoD: Chelsea, EMOM 30′:5x Pull-ups10x Push-ups15x Squats

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17.02.23

OTM 15′:1) 40“ Pistols (Sc.: practice Pistols, Jumping Squats)2) 4x Shuttle Sprint (8-12x Burpees)3) 10x 1-Leg Romanian Deadlift 24/16kg (5/5) WoD, AMRAP 18′:20x alt. Pistols (sc.: Jumping Squats / Squats)30x KB-Swings 24/16kg40x DU’s (120x SU’s)

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