WOD | 29.11.2021
4 Rounds For Time:
10 Kettlebell Snatches L
10/7 Cal Bike (BV: 14/10 cal row)
10 Kettlebell Snatches R
20 Pistols
Men: 24kg
Women: 16kg
Finisher:
Core
WOD | 30.11.2021
A. Pull Ups
5-3-3-1-1-1
B. 7 Rounds For Time:
1 Rope Climb
5 Strict Toes To Bar
Strength 30.11.21
Back Squats
5 Reps @65%
5 Reps @75%
Max Reps @85%
Calculate From 105% previous 1RM
Elevated Reverse Lunges
4 Sets 8/8 Reps
Banded GHD Hip extension Hold
3 Sets 1:00
Oly 30.11.21
Snatch
A) Warming Up
Drop Snatches
B) Weightlifting
Every 90 Sec x 8
2 Snatches @75-85%
C) Weightlifting
Snatch Balance
5 Sets of 2 Reps
D) Strength
Snatch Grip Bent Over Rows
6 Sets 4 Reps
E) Strength
3 Sets
15 Lateral Raises
10 Dips
WOD | 01.12.2021
AMRAP 7 Min
Run 800m
Max Reps Power Clean In Remaining Time
AMRAP 7 Min
Run 800m
Max Reps Push Jerk In Remaining Time
AMRAP 7 Min
Run 800m
Max Reps Clean And Jerks In Remaining Time
Men: 70kg
Women 50kg
Strongman 01.12.21
Yoke Carry
4 Sets 20m
Sled Push
4 Sets 20m
WOD | 02.12.2021
For Max Reps Per Station:
Tabata Chest To Bar Pull Ups
Rest 1 Minute
Tabata Sit Ups
Rest 1 Minute
Tabata Hip Extensions
Rest 1 Minute
Tabata Jumping Back Squats
Strength 02.12.21
Deadlifts
5 Reps @65%
5 Reps @75%
Max Reps @85%
*Calculate From 105% previous 1RM
Sandbag Squats Drop Set (2 Sets if you don’t die)
Max Reps @super heavy
Max Reps @Heavy
Max Reps @Medium
Max Reps @Light
WOD | 03.12.2021
E5MOM For 25 Minutes:
300m/250m Row
30/20 Cal Bike
Finisher: Biceps/Triceps
WOD | 04.12.2021
For Time:
1-2-3.. 10
Handstand Push Ups
3-6-9.. 30
Wallballs 9/6kg
Strength 04.12.21
Bench Press
5 Reps @65%
5 Reps @75%
Max Reps @85%
*Calculate From 105% previous 1RM
Wide Grip Strict Pull Ups
4 Sets 10 Reps
Seated Dumbbell Shoulder Presses
4 Sets 10 Reps
Strongman 04.12.21
In Pairs:
AMRAP 18 Min
40m Sled Sprint @60/40kg
40m Sandbag Carry @200/150lbs
40 Double Dumbbell Shoulder To Overhead @22.5s/15s
Oly 04.12.21
Clean And Jerk
A) Warming Up
Tall Cleans
B) Weightlifting
Every 90 Sec x 8
2 Cleans @75-85%
C) Weightlifting
Split Jerk
5 Sets of 2 Reps
*2 Sec Pause in The Dip
D) Strength
Deficit Clean Pulls
5 Sets 3 Reps
E) Strength
GHD Back Extensions
4 Sets 15 Reps
WOD | 05.12.2021
AMRAP In 40 Minutes w/Buddy:
400m Run (together)
100m Lunges
200m Sandbag Carry 200/150lb.
800m Row (200m intervals)
