Deine tägliche Herausforderung
WOD
2 Min Heart Rate Elevation and Mobility
-into-
2 SETS
3 Inch Worms
10 Kip Swings
15 Glute Bridges
5 Deadlifts
2 SETS
4 Bootstrappers
3 Hang Muscle Snatch
3 OHS
Cap 8min
SET 1: 5 reps @ 40%
SET 2: 5 reps @ 50%
SET 3: 5 reps @ 60%
Freedom (RX'd)
13-11-9-7-5
Snatch (53/35)
Chest to Bar
Independence
13-11-9-7-5
Snatch (43/30)
Pull Ups
Compete
13-11-9-7-5
Snatch (60/43)
Bar Muscle Ups
* The Snatches are Squat, not Power
Workout of the Day
Banded 7`s
-into-
AMRAP x 6 MINUTES
:30 Jump Rope
5 Bootstrappers→ 10 Cossack Squats
10 Hollow Rocks
:10 Handstand Hold
5 Pike Push Ups
Freedom:
EMOM x 8 MINUTES
Odd :30 Back facing Handstand Hold
Even :30 Max Strict Handstand Push-Ups or deficit Strict Handstand Push-Ups
Independence:
EMOM x 8 MINUTES
Odd :30 Back facing Handstand Hold
Even :30 Max Tricep Push-Ups
Compete
EMOM x 8 MINUTES
Odd :30 Wall Facing handstand hold
Even :30 Max Wall facing Stict Handstand Push Up
Freedom (RX'd)
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (24/16)
15 V-Ups after each round
Independence
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (16/12)
10 V-Ups after each round
Compete
108-84-60-36
Double Unders
27-21-15-9
Goblet Squat (32/24)
20 V-Ups after each round
Workout of the Day
AMRAP x 6 MINUTES
1:00 Bike (build in pace)
10 Roll and Reach
5 Inch Worms
3 Up Downs→ Burpees
Freedom (RX'd)
Teams of 2:
343/275 Cal Bike
- Every 3:00 and 0:00, perform 11 Synchro Burpees
Independence
Teams of 2:
275/220 Cal Bike
Every 3:00 and 0:00, perform 11 Synchro Burpees
Teams of 2:
343/275 Cal Bike
- Every 3:00 and 0:00, perform 15 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.
3-4 ROUNDS
10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-
WOD
Hip Halo
-into-
AMRAP x 6 MINUTES
2x15m Shuttle Run
5 Kip Swings
10 Alt. V-Ups
2/2 Perfect Stretch
5 Air Squats 32x1
SET 1: 5 reps @ 40%
SET 2: 5 reps @ 50%
SET 3: 5 reps @ 60%
Freedom (RX'd)
5 ROUNDS
20 Wall Balls (9/6)
15 Toes to Bar
10x15m Shuttle Run
Independence
5 ROUNDS
15 Wall Balls (6/4)
10 Toes to Bar
10x15m Shuttle Run
Compete
5 ROUNDS
20 Wall Balls (12/9)
20 Toes to Bar
10x15m Shuttle Run
Workout of the Day
Banded 7’s
-into-
1 SET
3 Inchworm
3 Bootstrappers
3 Seal to Down Dog
2 SETS
5 Clean Grip Deadlifts
4 High Hang Muscle Cleans + Shoulder Press
3 Hang Power Clean and Push Press
EVERY 1:15 FOR 10 SETS
3 Power Clean and Push Jerk
* Weight should be 50% of 1RM + 2.5-5kg from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
Freedom (RX'd)
AMRAP x 10 MINUTES
12 Dumbbell Deadlifts (22.5/15)
8 Dumbbell Hang Power Cleans
6 Dumbbell Push Ups
Independence
AMRAP x 10 MINUTES
12 Dumbbell Deadlifts (15/10)
8 Dumbbell Hang Power Cleans
6 Dumbbell Push Ups
Compete
AMRAP x 10 MINUTES
15 Dumbbell Deadlifts (22.5/15)
12 Dumbbell Hang Power Cleans
9 Dumbbell Push Ups
Workout of the Day
200m run
-into-
2 SETS
5 Bootstrappers
5 Seal to down dog
-into-
2 SETS
:30 Row (Build in Pace)
10 Banded Pull Apart
5 Goblet Squat
5 Single DB Strict Press (Press 1 DB with both hands)
10 alt. DB Deadlift
Freedom (RX'd)
Teams of 2
4 SETS
AMRAP x 8 MINUTES
400m Run (together)
40 DB Thrusters (22.5/15)
40 DB Snatch
Max Cal Row in the remaining time
-rest 1:00 between sets-
Independence
4 SETS
AMRAP x 8 MINUTES
400m Run (together)
40 DB Thrusters (15/10)
40 DB Snatch
Max Cal Row in the remaining time
-rest 1:00 between sets-
Compete
4 SETS
AMRAP x 8 MINUTES
400m Run (together)
50 DB Thrusters (22.5/15)
50 DB Snatch
Max Cal Row in the remaining time
-rest 1:00 between sets-
