WOD
skill
power clean
metcon
5 rounds for time
-8 power cleans
-8 front squats
-8 push press
ENDURANCE
2 rounds
7′ amrap
-20 plate ground to overhead
-20 alt. plate oh lunges
-40 russian twist
-40 plate jumps
2′ rest
7′ amrap
-5 down ups
-5/5 kb strict press
-5 goblet squats
WOD
strength
4 rounds every 3 minutes
-8/8 split squats
-20 banded hamstring curls
metcon
4 rounds
3′ amrap
-20 kb american swings
-20 wallball shots
-amrap burpees to target
1′ rest
ENDURANCE
40′ emom
45“ work/15“ rest
1st wallball shots
2nd sit ups
3rd push ups
4th kb lunges
5th burpees
BASIC
modul IV – gymnastics
WOD
strength
5 rounds every 2 minutes
-5 strict pull ups
-30“ wall facing handstand hold
metcon
„cindy“
20′ amrap
-5 pull ups
-10 push ups
-15 air squats
ENDURANCE
5 rounds
4 rounds
4′ amrap
-20 box jumps
-20 kb swings
-20 kb goblet squats
2′ rest
4′ amrap
-20 burpees
-20 pull ups/ring rows
-20 kb lunges
2′ rest
WOD
strength
4 rounds every 3 minutes
-8/8 single leg deadlift
-10 quad lean back
metcon
for time
20-18-16-12-10
-sit ups
20-18-16-12-10
-goblet squats
-10 down ups
ENDURANCE
12 rounds for time
-60 russian twists
-20 plate thruster
-20 plate sit ups
-20 jumping lunges
-10 plate burpees
TC: 40′
BASIC
modul V – kettlebells
WOD
strength
4 rounds every 3 minutes
-10 floor press
-10 bent over row
metcon
for time
21-15-9
-alt. db hang clean and jerk
-weighted box step over
1′ rest
18-15-12
-alt. db hang snatches
-box jumps
1′ rest
15-12-9
-db thruster
-burpee box jump over
Saturday Madness
TEAM WOD
in teams of 2
35′ amrap
-40 burpees
-80 double db/kb box step over
-40 down ups
-60 double db/kb thruster
-40 plank to push ups
-40 double db/kb shoulder to overhead
-400 mountain climbers
-20 double db/kb devils press
BASIC
modul I – squats
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