​Bis wir unsere Box wieder öffnen dürfen, werden keine WODs veröffentlicht.

Kommt ins Training und lasst euch überraschen!

Unser letztes Workout für dieses Jahr in der Box!

Ab morgen findest du die Workouts auf der "Lockdown Home WOD" Seite.
Falls du noch keine Zugangsdaten hast, melde dich doch bitte beim Headcoach.

Metcon:
For time
75 Wallballs (20/14)
25 Toes to Bar
25 Chest to bar Pullups
25 Deadlifts (140/95kg)
TC 16 min

Scaling:
60 Wallballs (20/14)
20 Toes to Bar
20 Chest to bar Pullups
20 Deadlifts (100/70kg)

Metcon:
For time:
30 Power Cleans 50/35kg
30 Abmat sit ups
30 Box Jumps (24/20)
30 Shoulder to Overhead 50/35kg
30 Box Jumps (24/20)
30 Abmat sit ups
30 Power Cleans 50/35kg
TC 16 min

-Rest 5:00-

For time:
20 Power Cleans 60/43kg
20 Medball Abmat sit ups
20 Box Jumps (30/24)
20 Shoulder to Overhead 60/43kg
20 Box Jumps (30/24)
20 Medball Abmat sit ups
20 Power Cleans 60/43kg
TC 12 min

Metcon:
36-27-18-9 Wall Ball (20/14)
Alt. Dumbbell Snatches (22.5/15kg)
TC 14 min

-rest 5 minutes-

For Time:
60 Wall Ball (20/14)
60 Alt Dumbbell Snatches (22.5/15kg)
TC 10 min

Scaling option part 1:
24-18-12-6

Metcon:
AMRAP 14 Minutes
6 Rounds
60 Double Unders
10 Deadlifts 100/70kg
6 Strict Handstand Push Ups
-In remaining time-
Max Ring Muscle Ups / (C2B) Pullups

Accessory
2(-3) Sets
20 Banded Lat Pull Downs
20 V-Ups
20 Banded Kneeling Pallof Press (total)
20 Superman

Weightlifting

Snatch 5x1
E2MOM x5
- 1 @ 75% 1RM Snatch
- 1 @ 80% 1RM Snatch
- 1 @ 85% 1RM Snatch
- 1 @ 90% 1RM Snatch
- 1 @ 95% 1RM Snatch

Clean & Jerk 5x1
E2MOM x5
- 1 @ 75% 1RM Clean and Jerk
- 1 @ 80% 1RM Clean and Jerk
- 1 @ 85% 1RM Clean and Jerk
- 1 @ 90% 1RM Clean and Jerk
- 1 @ 95% 1RM Clean and Jerk

Strength:
E2MOM x 5
Back Squat
- 1x2 @ 75% 1 RM back squat
- 1x1 @ 85% 1 RM back squat
- 3x1 @ 95% 1 RM back squat

Metcon:
25 Floor Presses 70/48kg (65% 1RM)
25 Strict Pull Ups
35 Burpee Box Jump Overs (24/20)
25 Power Cleans 70/48kg (65% 1RM)
TC 16 min

Scaling:
25 Bench Presses
15 Strict Pull Ups
25 Burpee Box Jump Overs
15 Power Cleans

"CARDIO-DAY"

Cardio:
6 Rounds of
600m Run at moderate pace (scaled 450m)
-Rest 45 sec b/t sets-
TC 24 min

Core/Abs:
2 rounds of
10 Pulse-ups
15 sec Star Plank / side
20 abmat situps

Metcon:
AMRAP 5 Minute (for quality)
10 cal Row/Air Bike
3-4 Strict Handstand Push Ups

-Rest 2 min-

EMOM x 7
3 weighted pull ups

-Rest 2 min-

AMRAP 5 Minute (for quality)
10 cal Row/Air Bike
3-4 Strict Handstand Push Ups

-Rest 2 min-

EMOM x 7
7-10 Dumbbell bench presses (2x22.5/15kg)

-Rest 2 min-

AMRAP 5 Minutes (for quality)
10 cal Row/Air Bike
3-4 Strict Handstand Push Ups

-Rest 2 min-

EMOM x7
10 bar biceps curls (alternating minutes between 10 close grip/10 wide) (light/moderate)

Metcon:
For time:
50 Front Rack Dumbbell Lunge 2x22.5/15kg
50 Burpee to Bar (15cm above reach)
50 Front Rack Dumbbell Lunge 2x22.5/15kg
TC 13 min

-Rest 5:00-

26 Front Rack Dumbbell Lunge 2x22.5/15kg
26 Burpee to Bar (15cm above reach)
26 Front Rack Dumbbell Lunge 2x22.5/15kg
TC 7 min

Strength:
Front Squat 4-4-2-2-2
E2MOM x5
- 2x4 reps @ 85% 1RM Front Squat
- 3x2 reps @ 90% 1RM Front Squat