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Dynamic Effort Upper Body Day
Strength: floor press 2 chains per side - 5x5 Weightlifting: Split Jerk @ 70% - 6x2 Accessory: Weighted pull ups - 5 RM WOD: For time: 3 Rounds of 200m run 20 Wallballs then 3 Rounds of 200m run 20 T2B TC 14 min
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Max Effort Lower Body Day
Strength: Back squat with 30% chain tension - 1RM Speed Pulls: Deadlift @65% + 10% Chains - 8x2 Core/Abs: Standing Banded Oblique Twists - 3x25 Per Side WOD: AMRAP 7 min 10 One Arm DB OH Squat (right) 10 Pullups 10 One Arm DB OH Squat (left) 10 Burpees In Teams of 2
AMRAP 18 min Part A: 20 Partner Wallballs Then part B: Athlete A does 10 (1 T2B+ 1 Pullup -Complex) Athlete B does at the same time 10 Sandbag Cleans Then part C: 20 synchronized DB Snatches 22,5/15kg Switch part B every round Rest 3 min Part D: For time: 45 HSPU 45 Box Jump Overs Partition as needed, only 1 Athlete working! Max Effort Upper Body Day
Strength: Strict Press Against Singled Micro or Mini Bands - 3 RM Accessory: KB or DB Skull Crushers - 3x10 Grip: 2 Minutes total time: Towel Grip Dead Hang from Pull Up Bar L sit position WOD: For time: 100 Burpees Every full minute do 5 Jackknives, start with 5 Jackknives! Dynamic Effort Lower Body Day
Strength: Back squat @ 60% + 25% chain - 8x3 Weightlifting: Banded Squat Cleans https://www.youtube.com/watch?v=kK12adOSK9M Accessory: Banded Sumo Dimmels 3x20 Core/Abs: 3 x Weighted Chinese Planks (10-20kg) 30 sec Front - 30 sec Back WOD: 4 rounds for time 10 Ring Dips 200m Run cash out 30 alternating pistols TC 11 min In 25 minutes:
3 Rounds of: 20 KB Swings 15 KB Goblet Squats 10 KB Snatches 5 KB One Arm Thrusters then 3 Rounds of: 20 Burpees 20 T2B 20 Wallballs 20/14 lbs then AMRAP in remaining time 100 Air Squats 80 Pushups 60 Medball Russian Twists 20/14 lbs 40 KB Alt. Front Rack Lunges 20 Pullups Dynamic Effort Upper Body Day
Strength: Bench Press @ 35% Bar Weight + Doubled Micro Mini's (Under 200 lb. Max) or Mini Bands - 15x3 (5 Sets Close grip, 5 Sets Medium Grip, 5 Sets Wide Grip) *20 SECOND REST PERIODS. Weightlifting: Zott press 3x10 Accessory: Weighted Pullups with Rope - 3x6 Core/Abs: (10-9-) 8-7-6-5-4-3-2-1 Hollow Rock Tuck Crunches WOD: 4 Rounds for time 40 DU 5 C2B Pullups 3 Bar Muscle ups TC 10 min Max Effort Lower Body Day
Weightlifting: Hang Power Clean + Hang Squat Clean - 1 RM Strength: Thruster against bands - 3RM Accessory: 3x10 heavy good mornings WOD: 5 rounds for time 5 Thrusters 43/30kg 5 Back Squats 43/30kg 5 Push Press 43/30kg WISHBOX-WOD OKTOBER by Anja, Ersan, Joel, Christoph & Rahel
For Time: 450m run 20 Squat Cleans 50/35kg 5 HSPU 15 Squat Cleans 60/45kg 10 HSPU 10 Squat Cleans 70/55kg 15 HSPU 5 Squat Cleans 80/65kg 20 HSPU then 15 T2B 15 C2B Pullups Max Effort Upper Body Day
Strength: Wide Grip Bench Press + chains - 1RM Accessory: - DB Tate Presses Against Micro Mini or Mini Bands Grip: - Hex DB Holds (pinch tops of DBs) - 4x1 Minute WOD: EMOM 12 min 1. min: 6-8 Weighted strict Pullups 2. min: 4-6 Sandbag Cleans 3. min: 6-8 DB Squat Cleans |
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