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In Teams of 2:
50-40-30-20-10-20-30-40-30-20-10 - Kettlebell swings (24/16kg) - Situps After finishing both team members will rest for 3 minutes, then 50-40-30-20-10-20-30-40-30-20-10 - Push ups - Box Jumps (24″/20″) A does 50 KB Swings, at the same time B does 50 Situps. When both athletes have completed their exercises they advance to the next round of 40 reps. A does 40 Situps, B does 40 KB Swings, etc. TC 35 min
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 4 Rounds, NFT:
10 ring dips + max strict false grip ring pullups AMRAP 9 min: 10 DB power cleans 22.5/15kg 10 Burpees over DB Tabata: - Hollow Hold - Arch Hold Strength:
Back Squat 5x5, super set with 3 high box jumps (focusing on explosive hips and high jump vs doing the jumps fast) Intervall Work: 4 rounds of: 250M ROW + max C2B Pullups - Rest 2 min btw rounds 2 Rounds of: 500M ROW + max T2B - Rest 3 min btw rounds 1 Round of: 1K ROW + max Muscle ups /Pushups Strength:
Bench Press - 5x5, increase weights Jerk - 6x2 5 Rounds for time 6 power cleans 70/50kg 9 HSPU 12 Deadlifts 70/50kg EMOM x 12 min
1. min: 10 Burpees + 8 Air Squats + 6 Burpees 2. min: 6 DB Devils Press 3. min: Bar hold Core: 3 Rounds of: 10 seated leg raises over KB + 10 Situps For time: 45 Wallballs 50 Double unders 35 Wallballs 50 Double unders 25 Wallballs 50 Double unders 15 Wallballs TC 12 min In Teams of 4:
Team members A and B should complete the following within 7 minutes, and they should do as many reps as possible (AMRAP) within that time: AMRAP 7 min (A and B are working) 100m sprint 5 burpees 10 deadlifts 100/70kg 5 pullups At the same time, team members C and D should complete the following: AMRAP 7 min (C and D are working) 200m row sprint (600m Air Bike) 5 burpees 15 goblet squats (24/16kg) 5 pushups After the 7 mins of AMRAP are up, the whole team should rest for 3 minutes and then switch! Then, after both pairs have completed both 7 min sets, the whole team should complete: 100 power snatches (43/30kg) for time. In-Box Event: "WOD & Sushi"
In Teams of 4: „Tsunami & Sushi“ Max Effort Upper Body Day
Strength: - Seated One Arm DB Press -3 RM - DB Tate Press - 3x12 - Towel Grip Strict Pull Ups - 25 Reps Total Core/Abs: - Tabata Situps WOD: AMRAP 12 min: 12 Pullups 10 DB Thrusters Weightlifting:
8 Rounds, rest 1 min 1 Squat Snatch + 1 Hang Squat Snatch + 1 OH Squat 8 Rounds, rest 1 min 1 Power clean + 1 Front squat + 1 split jerk AMRAP 16 min With a weight vest 30 Pushups 30 Box jumps 24/20“ 30 American Kettlebell swings 24/16 kg 30 Jumping Pullups 30 KB One Arm Push Press 24/16 kg 30 Knees to elbows 30 KB Goblet Squats 24/16kg 30 Burpees 30 Lunges (l+r=1) |
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