Workout of the Day

WOD

OT 2 minutes for 5 rounds do

5 reps Deadlift 

EMOM 20:

1) 20 meter prowler push

2) 5 reps Power-Cleans 

3) 12/9 calories Bike

4) 20 Wall-Ball-Shots 

HYROX

OT 2 minutes for 5 rounds do

5 reps Deadlift

EMOM 20:

1) 20 meter prowler push

2) 10 reps double DB Cleans 

3) 12/9 calories Bike

4) 20 Wall-Ball-Shots 

HYROX (90Min)

2 rounds of:

Team of 2 for time / I go, you go

1000 meter run (both)

50 double DB Hang Clean & Jerk 

2000 meter row

100 double DB walking Lunges 

3000 meter Bike

200 meter double KB or DB Farmers Carry

HYROX (60Min)

Aufgrund der Hitze, haben wir uns dazu entschieden, den Kurs um 11:30Uhr abzusagen. Die Gesundheit unserer Mitglieder und Coaches hat für uns oberste Priorität. 

HYROX (90Min)

A)

4 rounds for quality of:

1) 6-8 reps Back-Squats 

2) 8-10 reps double DB 

3) 45 Sekunden Dead Hang on Pull-up bar (scale version is barbell hold)

B)

5 Rounds for time

400m run

30 Russian KB-Swings 

20 Goblet-Squats with KB

10 Burpees

HYROX (60Min)

Aufgrund der Hitze, haben wir uns dazu entschieden, den Kurs um 11:30Uhr abzusagen. Die Gesundheit unserer Mitglieder und Coaches hat für uns oberste Priorität. 

WOD

Kettlebell-Snatch Technik üben

5 minutes amrap of:

Kettlebell-Snatches (10 rechts / 10 links

oder 5 rechts / 5 links)

4 rounds for time of:

21 reps DB bench press +

15 reps pull-ups

400-m run

HYROX

A)

OT 2 minutes for 5 rounds do

6 reps Bench-Press RPE 8

B)

Team of 2 for full rounds

20 minutes amrap of:

10 double DB Deadlift 

8 double DB Thrusters 

6 Burpees

WOD

OT 2 minutes for 5 rounds do

6 reps Back-Squats 

7 rounds for time of:

7 Deadlifts 

35 Double-Unders

after each round do 2 Wall-Walks

HYROX 

A)

OT 2 minutes for 5 rounds do

6 reps Back-Squats 

B)

20 minutes amrap of:

400 meter Run

20 double DB walking Lunges 

15 double DB Hang Clean & Jerk

10 Burpees

200 meter double DB Farmers Carry

WEIGHTLIFTING

18 Uhr: 

A)

Snatch üben

B)

OT 90 seconds for 10 rounds do:

2 reps Squat-Snatch

19 Uhr:

A)

Squat Clean & Split Jerk üben

B)

OT 90 seconds for 10 rounds do:

2 reps Squat-Clean & Split Jerk

WOD 

Team of 2:

1 km Ab-row-Challenge

3 rounds for time of:

30 DB Hang-Power-Snatches 

20 Toes to bar

HYROX

EMOM x 36 minutes: (6 rounds)

Min 1: 45 seconds Battlerope

Min 2: 15 Goblet Squats 

Min 3: 10 Burpees

Min 4: 10-15 Lat-rows

Min 5: 20 Tuck-ups

Min 6: 10-15 Hand-release Push-ups

WOD

A)

10 minutes to get as far as possible…

5-5-5-5-5

Devil Press 

10-20-30-40-50

Wall Balls 

B)

10 minutes AMRAP:

10 DB Lunges

20 Sit-ups w/ feet anchored on DBs

C)

10 minutes to finish…

5 rounds:

15/10 cal Bike/row

12 russian KB Swings 

3 minutes rest between sections

HYROX

A)

20 minutes amrap of:

5 Pull-ups

10 Push-ups

15 Air-Squats

20 Box-Jumps 

B)

Team of 2 for time:

1000m row

150 Burpees

200 russian KB-Swings

Gymnastics

skill practice: HSPU

For quality:

10-9-8-7-6-5-4-3-2-1 reps of

Strict HSPU

Strict Pullups

Immediately into

1-2-3-4-5-6-7-8-9-10 reps of

Body Rows

Pushups

WOD

EMOM 10:

1 Power-Clean + 1 Hang-Squat-Clean + 1

Front Squat

EMOM 15:

1) 15 Pull-ups

2) 12/9 calories Bike

3) 15 reps DB shoulder to overhead 

HYROX

For Time:

400m run

100 double DB Lunges 

400m farmers carry with DBs or KBs

80 reps Ring rows or Body rows

400m run

60 reps Burpees

400m run

40 reps double DB Thrusters 

400m run

20 reps double DB Devil-Press

400m run

HYROX (90Min)

A)

EMOM 16:

1) 12/9 calories Ski

2) 20 meter Prowler Push

3) 8-10 Pull-ups or Body rows

4) 15-20 Push-ups

B)

Team of 2

25 minutes amrap of:

3 miles Bike buy in

then amrap

30 Wall-Ball-Shots 

20 burpee box jump overs

10 synchro plate ground to overhead 

-5min Rest-

C)

25 minutes amrap of:

3km row buy in

then amrap

10 Deadlifts 

20 synchro sit-ups

30 synchro reverse Step Lunges with 1 DB 

HYROX (60Min)

A)

EMOM 16:

1) 12/9 calories Ski

2) 20 meter Prowler Push

3) 8-10 Pull-ups or Body rows

4) 15-20 Push-ups

B)

Team of 2

25 minutes amrap of:

3 miles Bike buy in

then amrap

30 Wall-Ball-Shots 

20 burpee box jump overs

10 synchro plate ground to overhead

OT 5 minutes do 4 rounds each

A)

15/12 calories row

10 Burpees over the rower

400 meter run

B)

20 Wall-Ball Shots 

15 Box-Jumps

400 meter run

C)

15/12 calories Bike

20 reverse Step Lunges with 1 or 2 DBs

400 meter run

HYROX (60Min)

OT 5 minutes do 4 rounds each

A)

15/12 calories row

10 Burpees over the rower

400 meter run

B)

20 Wall-Ball Shots 

15 Box-Jumps

400 meter run