Blog
A. 3 Sets of:
A1. Advanced: Frontsquats(without rack) x10 @55-65% / Intermediate: Frontsquats(with rack) x10 @55-65%/ Beginner: Goblet Squats x10, Rest 30-60sec.
A2. Alternating Renegade Rows x20(10L/10R), Rest 30-60sec.
B. Death by:
KBS 24/16kg + Shuttle Sprint(10m/10m)
Note: Each minute the number of KBS increases by one, shuttle sprint distance remains the same throughout the workout. Start WOD with 8 KBS.
Weightlifting:
A. Overhead squat setup + overhead squat.
Establish a daily max in overhead squat setup followed by three overhead squats.
B. Drop down to 90% and do ten OHS setups but not the actual overhead squat.
C. Snatch pulls + hang snatch pulls.
D. Establish a daily max in doubles (two from the ground and then two from hang).
All Levels:
A) 5x5 Backsquats 75%of 1RM
For time:
50 DU
30 Burpee Pull Ups
20 HSPU
10 m Handstand Walk
50 DU
Gymnastics:
A. TTB Progressions
B. 5 Sets of:
B1. 15 Scap Push ups with full protraction, Rest 30-60sec.
B2. 5-8 (Advanced: Arching) Active Hangs with 3sec. Top Position hold, Rest 30-60sec.
B3. 30(15/15) Russian Twist 2,5/1,25kg with upright upper body, rest 30-60sec.
All Levels
A) Four sets of:
Weighted step ups x 8-10 ea
Rest 60sec
Half kneeling KB Press x 8-10 ea @2111
Rest 60 sec
Strict Supinated Grip Pull-Ups x 4-6 @21X1
Rest 60 sec
B) 10 min Amrap:
20 WBS
15 Burpees
5 T2B
Mobility
Auf euren Wunsch hin werden wir shoulder mob machen, speziell nach den Bedürfnissen der Anwesenden!
Strength- 4 sets of:
Half Kneeling Sword Pull x10 ea
Half Kneeling D1 Extension Pattern x10 ea
Half Kneeling KB Hold30 sec ea
Gymnastics:
A. Bar MU Progressions
B. 5 Sets of:
B1. 3-5 Strict TTB without leaning back(Partner blocking), Rest 30-60sec.
B2. 3-5 Korean Ring Push Ups, Rest 30-60sec.
B3. 15 Hinge Rows, Rest 30-60sec.
Weightlifting:
A. Daily max in snatch for singles.
B. Drop down to 90% and perform one snatch every minute for as long as possible. If you fail the lift you can try again if it’s within the one-minute window.
C. Back Squat
C1. Daily max in triples.
C2. Drop down to 50% and find your daily max in triples again.
A. Three sets of:
Goblet Squat x 6-8 reps @ 30X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Bear Crawl x 10m
Rest 60 seconds
B. 12min AMRAP:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
A. Three sets of:
Rack Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Plank Variations x 30 seconds
Rest 60 seconds
B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
Lat. Line Drill x 20
10 Kettlebell Swings
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
A. Four sets of:
Ground Up Split Squat x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Lunge w. vert. MB toss/side
15 High Step Ups
19.30 Weightlifting
A. Snatch pulls + hang snatch pulls.
A.1 Establish a daily max in doubles (two from the ground and then two from hang).
A.2 Drop down to 90% and do two additional set of doubles.
A.3 Drop down to 80% and do two additional sets of triples.
B. 1 Hang Power Snatch + 1 Hang Snatch - work up to a daily technical max
For time:
80 total walking lunges
70 push-ups
60 Goblet Squats
50-calorie row
40 total single-arm overhead squats dumbbell/kettlebell
30 handstand push-ups
20 thrusters w. dumbbells
10 muscle-ups
A. Four sets of:
Single Leg Romanian Deadlift x 6-8 reps/leg @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
B. In teams of two, alternate rounds to complete five sets each for time of:
15 Ball Slams (total)
15 Calorie Row
17.30 Gymnastics
A. 3 Sets of:
A1. 15sec. Ring Support Hold
A2. 15sec. Ring False Grip Hold
B. 5x 3-5 Strict MU, rest 120-180sec.
OR
5 Sets of:
B1. 3-5 False grip Chin Ups @31X0, rest 60-90sec.
B2. 3-5 Strict Ring Dips @30X1, rest 60-90sec.
A. Four sets of:
Strict Supinated-Grip Pull-Ups x 4-6 reps @ 21X1 (add weight if possible)
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run
17.30 Mobility
Mob:
Rolling Lat 2 min each side
Trigger Trap 2 min each side
Trigger Pac 2 min each side
Trigger upper back 2 min each side
Strength - 3 sets of:
Half kneeling chop 15x (youtu.be/ErlPFsgvHus)
Half kneeling lift 15x (youtu.be/yZl86f9qseI)
Half kneeling Lat Pull Down 15x (youtu.be/ApgHbA0rFCI)
Half kneeling Land Mine Press 15x (youtu.be/ApgHbA0rFCI)
18.30 Gymnastics
A. Ring Dips/Kipping Ring Dips/Korean Dips(Bar or Rings)/Russian Dips
B. 10min for quality:
10m Plank Walk
10m Hip Shoots
19.30 Weightlifting
A. Power snatch + hang snatch + overhead squats
A.1 Establish a daily max in this complex.
You are only allowed to drop the bar to the ground after finishing the overhead squat.
A.2 Drop down to 60% and do the following workout: ten snatches, ten hang snatches and ten overhead squats. Then do it again with nine reps, eight reps, etc. You can drop the bar as much as you want. If you drop the bar in a set of overhead squats you have to hang snatch the weight to continue with the set of overhead squats and the hang snatch itself will not count as a rep.