Dezember



Mo 31.12.2018

 

WOD "Dorie"

 

AMRAP with a Partner | 20' Time Cap

 

Buy in: 150 m Partner Carry (each)

 

Then, in time remaining:

Partner A completes 1 Round of

15 American KB Swings, 10 Burpees & 5 Ground to OH

 

Partner B performs:

max. Wall Ball Shots

 

Partners rotate each Round until Team completes 150 Wall Ball

 

Then, in time remaining:

AMRAP of the 15/10/5 rep. Rounds above 

(one Partner working at Time)



So 30.12.2018

 

Strength

 4 Sets of Superset max. Reps

BB Row & Dips

 

WOD

 5 Rounds of

10 Tire Flips

1' DUs

1' DB Push Press

1' Plate Ground to OH

1' Plate Halo



Sa 29.12.2018

 

Tabata

Burpees & Sprint

 

KB Floor Press

 

Sandbag hold & Push-ups

 

Deadlift & KB OHS



Fr 28.12.2018

 

WOD

Power Clean & Shoulder Press 3-3-3-3

Clean & Jerk 2-2-2-2-2-2

Front Squat 3-3-3-3



Do 27.12.2018

 

Strength

5-5-5-5 Turkish Get up

 

WOD

20' AMRAP | 2-4-6-8.....

 

Burpees over Bar

Deadlift



Mi 26.12.2018

 

Skill

12' Handstand Walk & MUs

 

WOD

3 Rounds for Time

 

10 BB Power Snatch

7 m Handstand Walk or Bear Crawl

20 cal. Cardio

5 MUs

20 Box Jump over



Di 25.12.2018

 

Rest Day

 

 

 

 

 

Merry Christmas to all our Athletes!!!



Mo 24.12.2018

 

 

Mo 24.12.2018

 

Special-WOD in Teams of 2 | 40' Time Cap.

 

5 Rounds of

200 Du's or 400 SU's

40 Burpees

 

3 Rounds of

75 Sandbag or MB Clean

35 HSPU

50 Box Step ups

 

1 Round of

100 KB Deadlift

100 KB Clean & Jerk

100 KB Box Step over



So 23.12.2018

 

Strength

10-10-10-10 Thrusters

 

WOD

3 Rounds, for Time

 

1500 m Rowing

50 Wall Balls



Sa 22.12.2018

 

Tabata

 

Handstand Hold

 

Tire Flips & Sumo DL HP

 

Goblet Squat & KB Ami Swing

 

BB Clean & Jerk

 

DB Snatch, alternating & Burpee over DB



Fr 21.12.2018

 

Skill

10' Muscle ups

 

WOD

12' AMRAP

 

7 MUs

20 T2B

25 Air Squats



Do 20.12.2018

 

Strength

10-10-10-10 Renegade Row

 

WOD

5 Rounds of Double Dumbbell

 

12 Deadlift

9 Squat Clean

6 Ground to Overhead

 

After every Round 10 Burpee Box Jump over



Mi 19.12.2018

 

Strength

 L-Sit Hanging, 4 Sets max. Time

 

WOD

18' EMOM

 

1' HSPU Strict or Kipping

2' 40 DU's

3' max. Push-ups

4' 10 Sandbag Clean

5' 10 KB Reverse Lunges

6' Rest



Di 18.12.2018

 

Cardio

25' AMRAP

Team of 2 | 1:1

 

15 Cal. Cardio

 



Mo 17.12.2018

 

Strength

Back Squat 10-10-10-10 (Superset)

Push Press 7-7-7-7 (Light Weight, 50 %)

 

WOD

Team of 2 | 30' Time Cap.

 

10 KB Front Squat, 10 Bench Press & 10 Deadlift

20 KB Front Squat, 20 Bench Press & 20 Deadlift

30 KB Front Squat, 30 Bench Press & 30 Deadlift

40 KB Front Squat, 40 Bench Press & 40 Deadlift

50 KB Front Squat, 50 Bench Press & 50 Deadlift



So 16.12.2018

 

WOD

 

OHS 5-5-5-5-5

 

BB Row 10-10-10-10

 

DB Man Makers 5-5-5-5-5

 

Ring Row 10-10-10-10

 

150 s Rest between Exercises



Sa 15.12.2018

 

Tabata

 

Plank

 

Odd: Power Snatch | Even: Neck Push Press

 

KB Taters

 

Odd: KB Farmer Carry | Even: KB Front Squats

 

Run 4 Rounds around Buildung



Fr 14.12.2018

 

Strength

Turkish get up 5-5-5-5

 

WOD

21-15-9

DB Thrusters, Cal. Cardio, Box Jumps

 

21-15-9

DB Overhead & Burpees



Do 13.12.2018

 

Skill

10' Handstand Walk | Wall Walk | Bear Crawl

 

WOD

2 Rounds of:

10 Strict T2B

40 Sit-ups

20 Russian Twist

10 MB Side Shots

 

Then 3 Rounds of:

150 DU's

7 m Handstand Walk or Wall Walk or Bear Crawl



Mi 12.12.2018

 

Strength

Snatch 5-5-5-5-5

 

Double KB Complex

5 Rounds of:

5 Deadlift

10 Lunges, Front Rack Position

5 Swings

5 Snatch

 

After each Round 20 Cal. Cardio

 

Wall-Sit

 



Di 11.12.2018

 

10' EMOM

4 HSPU

 

12' AMRAP

5 MUs

10 Floor Press

15 Back Squat

 

Buy out: Jump Squats 10-10-10 



Mo 10.12.2018

 

Strength

Deficit banded Deadlift 5-5-5-5-5

 

7' AMRAP

100 Wall Balls & max. T2B

 

7' AMRAP

Start with your max. T2B & 100 Wall Balls

 



So 09.12.2018

 

1-5 | 5 Burpees

 

5-10 | 10 Overhead Squat

 

10-15 | 12 Deadlift, 9 Clean, 6 Ground to Overhead

 

15-20 | 7 HSPU, 7 Push-ups, 7 Dips

 

30 s on | 2' off

4x Cardio

 

 



Sa 08.12.2018

 

Tabata

Push-ups (Bring Sally up)

 

KB Clean & Push Press | KB Russian Twist

 

KB Wall Sit Front Rack Position | KB Jump

 

KB Taters

 

BB Single Leg Deadlift



Fr 07.12.2018

 

WOD

10-8-6-4-2

Back Squat (heavy)

Shoulder Press (heavy)

 

3' Rest b/s

10-8-6-4-2

Back Squat (heavy)

Shoulder Press (heavy)



Do 06.12.2018

 

SANTA-WOD

Team of 2 | 70' Time Cap.

 

2 Sumo DL HP

4 Thrusters

6 Power Clean

8 Power Snatch

10 Double KB Snatch

12 KB Ami Swing

14 TTB

16 Box Jumps

18 Burpees

20 Deadlift

22 Cal. Cardio

24 Double KB OH Walking Lunges

 

Begin with 2 Sumo DL HP, then 4 Thrusters & 3 Sumo DL HP,

then 6 Power Clean, 5 Thrusters & 4 Sumo DL HP

 

At the End: 24 Double KB OH WL, 23 Cal. Cardio, 22 DL, 21 Burpees...

 

 



Mi 05.12.2018

 

Strength

5 Sets of

1 Power Clean, 1 Hang Squat Clean, 1 Push Press & 2 Jerk

 

WOD

2-4-6-8...

 

Chest to Bar

Sit-ups

HSPU

 

12' AMRAP

 



Di 04.12.2018

 

Interval: 2' on / 1' off

Tire Flips

Rope Climb

GHD Back Extensions

Battle Rope

Boxing

Plank

Box Jumps over

DU's

Sled Push

Sledge Hammer

DB Push Press

DB Step over Box



Mo 03.12.2018

 

Strength

Superset of

10-10-10-10 Bench Press

10-10-10-10 Pull-ups

 

WOD

42-30-18

Thrusters

Cal. Cardio

7 m Handstand Walk

 

21' Time Cap.



So 02.12.2018

 

 Strength

4 Sets of Superset max. Reps

Barbell Row & Dips

 

WOD

5 Rounds of

15-12-9

DB Double Deadlift

DB Double Power Clean

DB Double Shoulder to OH

 

Then 800 m Run & find your 3 RM OHS (from Rack)

 

20' Time Cap.



Sa 01.12.2018

 

WOD

25' Time Cap.

 

1, 2, 3, 4, ...

 

Wall-Ball

Neck Press

Push-up

Sandbag Clean

Box Jump over