Oktober



Mi 31.10.2018

 

Skill / Strength

Snatch Deficit Deadlift 5-5-5-5-5

Snatch High Pull 5-5-5-5-5

 

WOD

10' EMOM

3 heavy Snatch

 

Buy out

2 Rounds of

15 Leg Lever & 15 Russian Twist

30 s Plank & 30 s Hang on Rack



Di 30.10.2018

 

Skill

Toes-to-Bar (TTB)

 

WOD

In Teams of 2:

 

250 m Run

20 Back Squats

25 TTB

 

16' Time Cap.



Mo 29.10.2018

 

WOD: Cindy

 

5 Pull-ups

10 Push-ups

15 Air Squats

 

30' Time Cap. (Special)



So 28.10.2018

 

WOD

23' Time Cap.

1000 m Rowing

25 Thrusters

1 mile Bike

25 Thrusters

200 DU's

25 TTB

 

Rest of Time:

Max. OHS



Sa 27.10.2018

 

Tabata

 DU's or SU's

 

WOD

1-2-3-.... | 25' Time Cap.

 

Wall Balls

KB Swing

Push-ups

Sit-ups

 



Fr. 26.10.2018

 

Strength

10-10-10-10 Ring Row 

 

WOD

21-15-9

DB Squat Clean

Burpees

 

42-30-18

DU's

Sit-ups

MB Clean

 

Buy out

800 m Run



Do 25.10.2018

 

WOD

 

 

5-5-5-5-5

Deadlift

 

5-5-5-5-5

Back Squat

 

5-5-5-5-5

Bench Press



Mi 24.10.2018

 

WOD

2 Rounds of 3' on / 1' off

 

Cardio

 

Wall Balls

 

DB Snatch alternating



Di 23.10.2018

 

Strength

5 Rounds of:

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

 

WOD

14' AMRAP

15 Sandbag Clean

15 m Lunges with BB

35 KB Swing



Mo 22.10.2018

 

Strength

5-5-5-5-5

BB Sumo Deadlift High Pull

 

WOD

3 Rounds | E5MOM

 

10-20 Cal. Cardio

 

7 m Handstand Walk or

20 s Handstand hold

 

50 DU's / SU's

 

10 BB Overhead Squat

 

18 DB Push Press

 

 

 

 



So 21.10.2018

 

WOD

5-4-3-2-2-2-2 Squat Snatch

 

5-5-5-5-5 Snatch Deadlift

 

5-5-5 Back Squat

 

10-10-10 BB Jumps

 



Sa 20.10.2018

 

Tabata

 

1. Boxing (1' on / 1' off)

 

2. KB Taters

 

3. Russian Twist & Leg Lever

 

4. MB Clean & Push-ups

 

5. KB Shoulder Press & Deadlift



Fr 19.10.2018

 

Strength

6 Sets of

1 Power Clean

2 Hang Power Clean

1 Squat Clean

1 Push Press 

 

 

 

WOD

15' AMRAP

25 Double KB Snatch

25 cal. Cardio

25 Air Squats

25 Tire Flips

 



Do 18.10.2018

 

WOD

00:00 - 10:00

10 Thrusters & 60 DU's

20 Thrusters & 60 DU's

30 Thrusters & 60 DU's

 

10:00 - 20:00

5 Rounds of

30 DU's

15 Pull-ups



Mi 17.10.2018

 

Strength

BB Row 10-10-10-10

 

WOD

EMOM 10'

3 Front Squat 

10 Burpees

 

EMOM 10'

10 cal. Cardio

5 Burpees over Box



Di 16.10.2018

 

Strength

Good Morning 10-10-10-10

 

WOD

100 Box Jumps

 

100 Wall Balls

 

& every Minute 10 Sit-ups



Mo 15.10.2018

 

WOD

In Teams of 2 | Time Cap. 35 Min.

 

Iron Triathlon

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

 

BB Deadlift 1.5 BW

 

BB Bench Press 1.0 BW

 

Double KB Clean 0.75 BW

 



So 14.10.2018

 

Strength

Shoulder Press 10-10-10-10-10

 

WOD

3 Rounds of

50 cal. Cardio

10 Bar Muscle-ups

 

 



Sa 13.10.2018

 

Tabata

 

4 DB Front Squat, rest of Time: Double DB Power Clean

 

4 DB Front Squat, rest of Time: Double DB Push Press

 

Bring Sally up: Back Squat

 

Russian Twist & KB Sit-ups

 

Burpee Pull-ups

 

 



Fr 12.10.2018

 

WOD

1' on / 30s off

Sled Pull

Battle Rope

Sandbag Carry

Wall Walk or Handstand Walk

Double KB Clean & Jerk

Leg Lever

Double KB Snatch

BB Deadlift

DB Thrusters

Back Extension

Push-ups

Sledge Hammer

 



Do 11.10.2018

 

WOD

42-30-18

Cal. Cardio

Wall Balls

KB Sumo Deadlift HP

MB Clean

 

Buy out

50 Sit-ups & 150 DU's



Mi 10.10.2018

 

Skill

Power Jerk

 

WOD: 20' EMOM

3 Power Clean

3 Front Squat

3 Power Jerk

 



Di 09.10.2018

 

Skill / Strength

Bench Squat 8-8-8-8

 

WOD: 8' AMRAP

7 Handstand Push-ups

14 Air Squats

7 Toes-to-Bar

 

8' AMRAP

10 Sandbag Clean the Walk over Box

10 Push-ups

10 alternating Clean & Jerk



Mo 08.10.2018

 

WOD

 

2 Rounds of

30 Abmat Sit-ups

30 Pull-ups

30 Box Jumps over

30 Burpees

30 cal. Cardio

30 KB Swing

 

4' Rest after 1 Round



So 07.10.2018

 

Skill / Strength

Ring Row 10-10-10

Ring Dips 10-10-10

 

WOD: 3 Rounds of

25 KB Swing

25 Wall Balls

100 m Sprint

 

2' Rest after 1 Round



Sa 06.10.2018

 

Tabata

 

1. Cardio

 

2. Handstand hold & Bench Dips

 

3. Push ups & Bench Press

 

4. Medball Russian Twist & Wall Balls

 

5.  Barbell Squat Clean



Fr 05.10.2018

 

Skill

Pistol Squat

 

WOD: 5 Rounds of

5 Toes-to-Bar

5 Pull-ups

5 Chest-to-Bar

5 Bar Muscle ups

 

Buy out

50 Burpees & 20 Sandbag Clean



Do 04.10.2018

 

Skill

12' Snatch and Clean & Jerk

 

WOD

16' AMRAP

 

250 m run

6 Squat Snatch

250 m run

6 Clean & Jerk



Mi 03.10.2018

 

Skill / Strength

Bench Press 10-10-10-10

Dumbbell Rowing 10-10-10

 

WOD

7' AMRAP

10 DB alternating Snatch & 15 Box Jump over

 

7'AMRAP

20 DB alternating Snatch & 10 Box Jump over

 

Buy out: 2 Rounds of

15 Leg Lever, 15 Russian Twist, 30 s Plank, 30 s Hang on Rack



Di 02.10.2018

 

Skill / Strength

5-5-5-5-5 Power Clean & Jerk

 

WOD

10-9-8-7-6-5-4-3-2-1

Burpees and Double Dumbbell Walk over Box

Deficit Deadlift (Barbell)

Handstand Push-ups

 



Mo 01.10.2018

 

Skill

Overhead Squat

 

WOD: 4 Rounds of:

20 cal. Cardio

50 DU's

10 Overhead Squat

 

22' Time Cap.

 

Rest of Time: 1 RM Overhead Squat