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WOD 30.06.16

Published by Admin on June 30, 2016
Performance
 
A) EMOM 9min.
Min. 1 Bar or Ring Muscle Ups x 3-6
Min. 2 Skin the Cat x 3-6 (or 10 Shoulder Passes)
Min. 3 5-10m Handstand Walk
 
B) E2MOM 10min.
Jerk x 1 @ 85-95%
 
MetCon:
 
"DT-Style"
Team of 2
15min. AMRAP of
5 Rounds for time of:
12 Deadlifts E70/50kg RX60/40 S40/25
9 Hang Power Cleans
6 Shoulder to Overhead
 
Classic
 
EMOM 9min.
Min. 1 Bar or Ring Muscle Ups x 3-6
Min. 2 Skin the Cat x 3-6 (or 10 Shoulder Passes)
Min. 3 5-10m Handstand Walk
 
MetCon:
 
"DT-Style"
Team of 2
15min. AMRAP of
5 Rounds for time of:
12 Deadlifts E70/50kg RX60/40 S40/25
9 Hang Power Cleans
6 Shoulder to Overhead


WOD 29.06.16

Published by Admin on June 30, 2016
Performance
 
Strength/Skill:
 
EMOM 9min.
Min 1 Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
Min 2 (Weighted) V-Ups x 10
Min 3 Strict Ring Rows x 10
 
MetCon:
EMOM 21min.
Min 1 30 Double-Unders + 10 Pull-Ups
Min 2 10 Thrusters E50/35 RX40/25 S20/15
Min 3 10 Toe to bar 
 
Basic
 
Skill:
SDHP - HSPU
 
MetCon:
Team of 2, 20min. AMRAP of:
5 HSPU
7 SDHP
9 Sit-Ups 


WOD 28.06.16

Published by Admin on June 30, 2016
Performance
 
Strength/Skill:
 
A)5 Sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
 
B)E2MOM 20min.
2-Position Snatch with 2 sec. Pauses @Mh&Lh
 
MetCon:
Team of 2, 5 Sets each of:
Row 300 Meters
15 Ring Dips
 
Classic
 
Strength/Skill:
5 Sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
 
MetCon:
Team of 2, 5 Sets each of:
Row 300 Meters
15 Ring Dips


WOD 27.06.16

Published by Admin on June 30, 2016
Performance & Classic
 
Strength/Skill:
3 Sets of:
Bar Muscle Ups x 3-6 reps
Handstand Hold x 30 sec.
Double Unders x 30-40 reps
 
MetCon:
5min. AMRAP of:
10 Power Snatches E60/40 RX50/30 S30/20
20 Box Jumps (30″/24″)
 
Rest 5min. then:
 
5min. AMRAP of:
15 Push Presses E60/40 RX50/30 S30/20
15 Toes to Bar
 
Basic
 
Skill:
Deadlift - Kipping - Toe to Bar
 
MetCon:
Team of 2, 20min. AMRAP
5 Deadlifts
7 Toe to Bar


WOD 20.-24.06.16

Published by Admin on June 30, 2016
 
 
Performance
20.06.16
 
Strength/Skill:
 
A) E2MOM 20min.
Clean & Jerk x 1 rep
(start @50% & add 5%)
 
B) 3 Sets of:
Back Squat x 8-10 @ 65-70%
Rest 3 minutes
 
MetCon:
AMRAP 12min.
10 Strict Pull Ups
10 Strict Handstand Push-Ups
20 Wall Ball Shots
 
Basic
 
Skill:
Air Squat - Front Squat - Overhead-Squat
 
MetCon:
Team of 2, 20min. AMRAP of:
50 Front Squats
50 Burpees over the Bar
50 V-Ups
50 Ring Rows
 
 
Performance & Classic
 21.06.16
 
Strength/Skill:
 
A) EMOM 10min.
High Hang Snatch x 1 rep @ 70%
 
MetCon:
5 Rounds for time of:
7 Snatches E70/50 RX50/35 S40/25
14 Box Jump-Overs (24″/20″)
 
 
Performance
 22.06.16
 
Strength/Skill:
A) EMOM 12min.
Min. 1 HS-Hold x20 shoulder taps
Min. 2 Strict Ring to Chest Rows x 6-8
Min. 3 L-Hang Hold x 20-30sec.
 
MetCon:
EMOM 24min.
Min. 1 50 Double-Unders
Min. 2 10 Front-Racked Alternating Reverse Lunges E50/35 RX40/25 S20/15
Min. 3 10 Push Press
 
Extra Credits:
3 Sets of:
Hips Thrusts x 10-12
Rest 1-2min.
GHD Straight Body Hold x 60 seconds
Rest 1-2min.
 
Basic
 
Skill:
 
Shoulder Press - Push Press - Push Jerk
 
MetCon:
Team of 2, alternating rounds, 20min. AMRAP of:
5 Push Press
7 Box Jumps
9 Ring Rows
 
 
23.06.16
Performance
 
Strength/Skill:
 
A) EMOM 10min.
Jerk x 2 reps @ 70-85%
 
B) Back Squat
5 reps @ 60%
3 reps @ 75%
1 rep @ 85%
3 reps @ 80%
3 reps @ 85%
2 reps @ 90%
7 reps @ 75%
7 reps @ 75%
7 reps @ 75%
7 reps @ 75%
Rest 2min.
 
MetCon:
10 min. AMRAP of:
4 Power Cleans E80/60 RX60/40 S40/30
8 Strict Handstand Push-Ups
12 Burpees
 
Classic
 
Strength/Skill:
EMOM 10min.
Jerk x 2 reps @ 70-85%
 
MetCon:
10 min. AMRAP of:
4 Power Cleans E80/60 RX60/40 S40/30
8 Strict Handstand Push-Ups
12 Burpees
 
 
24.06.16
 Fun Friday
 
YOU CHOOSE !
 
It's Friday have some fun! ;-)
 
 
 
 
 


WOD 20.-24.06.16

Published by Admin on June 30, 2016
Performance 20.06.16 Strength/Skill: A) E2MOM 20min. Clean & Jerk x 1 rep (start @50% & add 5%) B) 3 Sets of: Back Squat x 8-10 @ 65-70% Rest 3 minutes MetCon: AMRAP 12min. 10 Strict Pull Ups 10 Strict Handstand Push-Ups 20 Wall Ball Shots Basic Skill: Air Squat - Front Squat - Overhead-Squat MetCon: Team of 2, 20min. AMRAP of: 50 Front Squats 50 Burpees over the Bar 50 V-Ups 50 Ring Rows Performance & Classic 21.06.16 Strength/Skill: A) EMOM 10min. High Hang Snatch x 1 rep @ 70% MetCon: 5 Rounds for time of: 7 Snatches E70/50 RX50/35 S40/25 14 Box Jump-Overs (24″/20″) Performance 22.06.16 Strength/Skill: A) EMOM 12min. Min. 1 HS-Hold x20 shoulder taps Min. 2 Strict Ring to Chest Rows x 6-8 Min. 3 L-Hang Hold x 20-30sec. MetCon: EMOM 24min. Min. 1 50 Double-Unders Min. 2 10 Front-Racked Alternating Reverse Lunges E50/35 RX40/25 S20/15 Min. 3 10 Push Press Extra Credits: 3 Sets of: Hips Thrusts x 10-12 Rest 1-2min. GHD Straight Body Hold x 60 seconds Rest 1-2min. Basic Skill: Shoulder Press - Push Press - Push Jerk MetCon: Team of 2, alternating rounds, 20min. AMRAP of: 5 Push Press 7 Box Jumps 9 Ring Rows 23.06.16 Performance Strength/Skill: A) EMOM 10min. Jerk x 2 reps @ 70-85% B) Back Squat 5 reps @ 60% 3 reps @ 75% 1 rep @ 85% 3 reps @ 80% 3 reps @ 85% 2 reps @ 90% 7 reps @ 75% 7 reps @ 75% 7 reps @ 75% 7 reps @ 75% Rest 2min. MetCon: 10 min. AMRAP of: 4 Power Cleans E80/60 RX60/40 S40/30 8 Strict Handstand Push-Ups 12 Burpees Classic Strength/Skill: EMOM 10min. Jerk x 2 reps @ 70-85% MetCon: 10 min. AMRAP of: 4 Power Cleans E80/60 RX60/40 S40/30 8 Strict Handstand Push-Ups 12 Burpees 24.06.16 Fun Friday YOU CHOOSE ! It's Friday have some fun! ;-)

WOD 13-17.06.16

Published by Admin on June 30, 2016
13.06.16
 
Performance:
 
Strength/Skill:
A) E2MOM 10min.
Clean x 1 rep
 
B)EMOM
40% x 1 rep, 50% x 1 rep, 60% x 1 rep, 70% x 1 rep, 80% x 1 rep
 
E2MOM 6min.
85% x 3 reps
 
MetCon:
C.Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts E100/70 RX80/60 S60/40
20 Pull-Ups
25 Wall Ball Shots
30 Double-Unders
Rest 4 min.
 
Basic:
 
Skill:
Thrusters
 
MetCon: Team of2 20min. AMRAP
5 Thrusters
5 Burpees over the Bar
 
 
 
14.06.16
Performance
 
Strength/Skill:
E2MOM 10min. Snatch x1
 
MetCon:
“Amanda”
9-7-5
Muscle-Ups
Squat Snatches 60/40
 
When the clock reach 20min. perform:
 
“The Sandwich”
For time:
80-Calorie Row
40 Shoulder-to-Overheads E70/50 RX50/35 S40/25
80 Deadlifts E70/50 RX50/35 S40/25
 
Classic
 
Strength/Skill:
E2MOM 10min. Snatch x1
 
“The Sandwich”
For time:
80-Calorie Row
40 Shoulder-to-Overheads E70/50 RX50/35 S40/25
80 Deadlifts E70/50 RX50/35 S40/25
 
 
 
15.06.16
 
Performance
 
Strength/Skill:
3 Sets of
Min. 1 L-Sit Hold x ME
Min. 2 Nose-to-Wall Handstand Hold x ME
Min. 3 Skin the Cat x ME
 
MetCon:
E6MOM 36min.
Run 400 Meters
80 Double-Unders
20 Kettlebell Swings E32/24 RX24/16 S16/12
 
Basic
 
Skill:
 
Hang Snatch
 
MetCon:
Team of 2, 20min. AMRAP of:
5 Hang Snatch
5 Box Jumps
5 V-Ups
 
 
16.06.16
Performance
 
Strength/Skill:
A)3 Sets:
Muscle-Ups or Pull Ups x 3-6 reps
(Weighted) Pistols x 3-4 @
 
B)E2MOM 14min.
Snatch x 2 reps @ 70-75%
 
MetCon:
3 Rounds of:
Row 1000 Meters
Bench Press x 15 reps BW/0,75BW
 
 
Classic
 
Strength/Skill:
3 Sets:
Muscle-Ups or Pull Ups x 3-6 reps
(Weighted) Pistols x 3-4 @
 
MetCon:
3 Rounds of:
Row 1000 Meters
Bench Press x 15 reps BW/0,75BW
 
17.06.16
Fun Friday
 
YOU CHOOSE!
 
 


WOD 09.06.16

Published by Admin on June 30, 2016
Performance
 
A) E2MOM 10min.
Jerk x 1 rep
 
B) Strict Overhead Press
5 reps @ 80-85%
4 reps @ 85-90%
3 reps @ 90-95%
2 reps @ 95-98%
1 rep @ 100-105%
 
MetCon:
5 Rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB Snatch E32/24 Rx24/16 S16/12
8 Muscle-Ups or Pull Ups 
 
Classic: 
 
A) Strict Overhead Press
5 reps @ 80-85%
4 reps @ 85-90%
3 reps @ 90-95%
2 reps @ 95-98%
1 rep @ 100-105%
 
MetCon:
5 Rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB Snatch E32/24 Rx24/16 S16/12
8 Muscle-Ups or Pull Ups
 
 


WOD 08.06.16

Published by Admin on June 30, 2016
Performance
 
A)Front Squat
3 reps @ 55-60%
2 reps @ 65-70%
1 rep @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90-95%
1 rep @ 95+%
1 rep @ 101-105%
 
 
B) E2MOM 10min.
Snatch x 1 rep
 
MetCon: Team of 2
Row 4000m
 
Basic
 
Skill:
3 Position Clean
 
MetCon 20min. AMRAP
10 Hang Cleans
10 Box Jumps
10 TTB


WOD 07.06.16

Published by Admin on June 30, 2016
Performance&Classic
 
Strength/Skill:
5 Rounds of:
Min. 1 Strict Muscle Ups (or Pull Ups) x 1-5
Min. 2 Strict Toe to Bar x 10-15
Min. 3 Handstand Walk. x 5-10m
or Wall Walks x 3-5
 
MetCon:
3 rounds for time of:
500 Meter Row
10 Power Snatches E60/40 Rx50/35 S35/25
15 Box Jumps
20 Pull-Ups


WOD 06.06.16

Published by Admin on June 30, 2016

Performance

A) Front Squat
3 reps @ 70%
2 reps @ 80%
2 reps @ 85-90%
1 rep @ 90-95%
1 rep @ 95+%
Rest 2min.


B) E2MOM 10 min.
Clean + Front Squat + Jerk

MetCon:
4 Sets for time of:
5 Power Cleans E70/50 RX50/35 S40/25
10 Front-Racked Reverse Lunges
15 Burpees Over the Bar

Basic

Skill:

Med Ball Clean - KB Swing

MetCon:
Team of 2 alternating 20 min. AMRAP of:
10 Med Ball Cleans
10 KB Swings
10 Burpees



WOD 02.06.16

Published by Admin on June 30, 2016
Performance & Classic
 
Strength/Skill:
E2MOM 10min.
Snatch x 2 reps
 
MetCon:
AMRAP 13min.
10 Deadlifts E80/60 Rx60/40 S40/25
5 Ring Muscle-ups or Pull Ups
10 Deadlifts E+10/+5 Rx+10/+5 S+10/+5
5 Ring Muscle-ups or Pull Ups
10 Deadlifts E+10/+5 Rx+10/+5 S+10/+5
5 Ring Muscle-ups or Pull Ups
10 Deadlifts E+10/+5 Rx+10/+5 S+10/+5
5 Ring Muscle-ups or Pull Ups
10 Deadlifts E+10/+5 Rx+10/+5 S+10/+5
5 Ring Muscle-ups or Pull Ups
10 Deadlifts E+10/+5 Rx+10/+5 S+10/+5
MAX Ring Muscle-ups or Pull Ups


WOD 01.06.16

Published by Admin on June 30, 2016
Performance
 
A)E2MOM 10min.
Power Clean + Front Squat + Clean
 
B)3 Sets of:
Snatch-Grip Deadlift x 5
Rest 1min.
Front Foot Elevated Split Squats x 8
Rest 1min.
 
MetCon:
4min. AMRAP
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
 
Rest 2 min.
 
4min. AMRAP
Row 500 Meters
ME Burpees Over the Erg
 
Basic
 
Skill:
 
Sumo Deadlift High Pull - HSPU Serie
 
MetCon:
 
Team of 2, 20min. AMRAP of:
50 SDHP
50 HSPU
50 Sit Ups