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n Teams of 3, AMRAP 30:
A 200m Run (or 250m Row)
B ME Ring Push Ups
C ME KB Thrusters 2x24/16kg
Runner (Rower) is timer for rotating.
A. 6 Sets of:
A1. 6 Strict TTB
A2. 6 Presses
A3. 6 RDLs
B. For time:
50 Target Burpees
17.30 Gymnastics:
A. 5 Sets of:
A1. ME L-Sit Pull Ups
A2. ME Strict TTB
A3. 10 Table Rocks
B. 7:00min to cover as much distance as possible with:
Bear Crawl
Everytime you stop perform 10 Plank shoulder touches (total)
A. Kipping MU Progressions
B. EMOM 20
Even: 3-5 Kipping MU
Odd: 5/5 Pistols
17.30 Gymnastics:
A. Handstand Walk Progressions
B. 15:00min AMRAP of:
10m HSW
21 Air Squats
15 Push Ups
9 Burpees
19.30 Weightlifting
A. TNG cleans + split jerk
A.1 Daily max in CNJ triples. The cleans must be performed as TNG but the jerks are done one rep at the time.
A.2 Drop down to 80% and do ten additional rounds of triples.
A. 5 Sets of:
1 Power Snatch + 1 OHS + 1 Hang Power Snatch + 1 OHS
Note: If you have to take a step during one of the lifts, the set doesn’t count.
B. For time - time cap 10:00:
10 OHS 30/20kg
15 Muscle Snatches 30/20kg
50 WBS 10/6kg
15 Muscle Snatches 30/20kg
10 OHS 30/20kg
A. 4 Sets of:
A1. KB Snatch into OH Lunge
A2. 40m Shuttle Run with Odd Object (20m - 20m, Heavy Ball, Block,…)
B. Row for time:
250m, rest as needed
500m, rest as needed
1000m, rest as needed
16.30 Weightlifting
30 clusters.
30 power snatches.
30 overhead squats.
30 hang power cleans.
@50/35kg, scale as needed
A. 5 Sets of:
A1. 8 Hurdle Burpees(1 FWD, 1 L, 1 BWD, 1 R, return)
A2. 4 Pull Overs
B. AMRAP 10
2 TTB
2 Box Jumps
4
4
6
6
...
17.30 Gymnastics:
A. 5:00min to accumulate as much time as possible of:
Tuck Planche on parallettes (or L-Sit)
B. 6:00min AMRAP
1 Wall Walk +2 shoulder tap
2 Wall Walk + 4 Shoulder tap
3 Wall Walk + 6 Shoulder Tap
4... Etc.. Continuing up the ladder till time runs out.
C. 7:00min to accumulate as much time as possible in an:
Stationary Side to Side Swing(or Active Hang)
18.30 Weightlifting
A. TnG technique work
B. Randy - 75 pound Power snatch, 75 reps for time
EMOM - 3-5 burpees over the bar
For time:
50 Box Jumps
50 Jumping Pull-Ups
50 KBS 16/12kg
50 Walking Lunges(total)
50 K2E
50 Push Presses 20/15kg
50 Back extensions
50 WBS 10/6kg
50 Burpees
50 Double unders
10.00 - 12.00 Muscle Up Workshop - schaut euch das Video an :)
12.00 - 13.00 Team WODs
ab 13.00 viiiieeel Essen und trinken (Wasser und Bier der Marke "SCHREMSER" gratis!)
Kauft Schremser.
Coach
A. Power Cluster -find today's technical max
B. EMOM 10 with 65-75% of A.
1 Power Cluster
C. AMRAP 10
30 Sit-Ups
20 Ring Rows (inverted)
10 Over the Box Jumps
17.30 Gymnastics:
A. Straight Arm Ring Complex
Perform 10 Sets, rest as needed
B. Hurdle Jump Race
Perform 5 Sets for time against an opponent
A. 3 Sets of:
A1. 20 UB Backsquats - 1st Set @50% of 1RM, 2nd @55%, 3rd @60%
A2. ME Bar MU
B. Tabata (8x20 On/10 Off) for total reps
Burpees
18.30 Gymnastics:
A. 5 Sets of:
A1. :10 Single Arm Plank in Ring
A2. 2-3 Legless Rope Climbs
B. 7:00 AMRAP of:
7 Kipping TTB
3 FWD Rolls
19.30 Weightlifting
1. Bear Complex (clean anyhow + FS + jerk anyhow + back squat + jerk anyhow)
1.1 Establish a daily max in the Bear Complex.
1.2 Drop down to 60% and do the following workout:
5 bear complexes
3 burpee box jump overs
4 bear complexes
6 burpee box jump overs
3 bear complexes
9 burpee box jump overs
2 bear complexes
12 burpee box jump overs
1 bear complexes
15 burpee box jump overs