Workout of the Day

WOD

Strength:
EMOM 10:

3 reps touch and go Clean & Jerk RPE 7-8

WOD:

12 minutes amrap: (ascending ladder)

4 Wall Balls 

4 Alt. DB Snatches 

then

8 wall balls

8 snatches

… 12,12… and so on… adding 4 each round

Hyrox 

A)

EMOM 10:

4-6 reps Deadlift RPE 8

B)

4 Runden:

20/14 cal of choice

20 DB Thrusters 

20 Burpees

60 Sekunden Pause

Hyrox (90Min)

A)

Team of 2, change after 1 full round / 20 rounds for time of:

5 Deadlifts 

10 lateral Burpees over the bar

15 Wall-Ball-Shots 

B)

Team of 2 for time:

1km run / both

400 meter double DB Lunges 

1km double DB farmers carry

1km run / both

Hyrox (60Min)

A)

Team of 2, change after 1 full round / 10

rounds for time of:

5 Deadlifts 

10 lateral Burpees over the bar

15 Wall-Ball-Shots

B)

Team of 2 for time:

800 meter run / both

200 meter double DB Lunges 

400 meter double DB farmers carry

800 meter run / both

Hyrox (90Min)

A)EMOM 16:

1) 8-10 reps double DB strict Press 

2) 10-15 reps Box-Jumps

3) 6-10 Pull-ups oder horizontal Ring rows

4) 8-12 Burpees

B)Team of 2 Hero WOD „Bert“

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees

Hyrox (60Min)

Team of 2 Hero WOD „Bert“

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees

WOD

Strength: 

12 minutes amrap of:
4 Slamball Cleans
8 Box-Jumps
12 Push-ups

WOD:

OT 2:30 minutes do 30 seconds max calories
Bike for 5 rounds. This is max effort bike!

Hyrox

Tabata Tuck-ups
1 Minute break
12 minutes amrap of:
20 Lunge to Step up with Barbell
20 reps Muscle-snatches with Barbell
2 minutes break
12 minutes amrap of:
4 lateral skater jumps
5 Burpees
8 lateral skater jumps
5 Burpees
12 lateral skater jumps
5 Burpees
16 lateral skater jumps
5 Burpees
20 USW…
2 minutes break
Tabata Sit-ups

WOD

Strength

EMOM 12:
1) 1 Squat-Clean + 3 Front-Squats AHAP
2) 8-10 reps strict Pull-ups

WOD

40-30-20-10 reps for time of:
calories row or bike
Burpees

Time cap: 15 Minuten

Hyrox

Team of 2:

A)
10 rounds of:
400 meter run
20 Wall-Ball-Shots

B)
„Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest

Weightlifting

Touch and go Clean & Jerk üben

OT 2 minutes for 10 rounds do 6 reps

Clean & Jerk touch and go

WOD 

Strength

Snatch Technik

WOD:

For time:
21 reps Power-Snatch
21 Burpees
15 reps Snatch
15 Burpees
9 reps Snatch
9 Burpees

Time cap: 12 minutes

Hyrox 

A)
10 minutes amrap of:
10 double KB Deadlift
20 meter Farmers Carry
10 Burpees

B)
10 minutes EMOM of:
1) 12/9 calories Ski
2) 12/9 calories Bike

C)
7 rounds for time of:
5 Pull-ups or Chin-ups or 10 Ring Rows
10 double DB Hang Clean & Jerk

Time cap: 10 minutes

WOD 

"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots
Box jump
Russian Kettlebell swings

Time cap: 35 minutes

HYROX

“Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots
Box jump
Russian Kettlebell swings

Gymnastics

A)
5 rounds for quality of:
25-30 Sekunden Krähe halten
10 reps Handstand Shoulder Taps
Video zu Handstand Shoulder Taps:

B)
5 rounds for quality of:
12 reps Chin-ups
20 reps alternating tall plank cross body
knee to elbow
12 reps DB Pullover

WOD

Strength:
EMOM 12:
Odd: 10 reps Bench Press
Even: 5-10 reps strict Pull-ups

WOD:

15 minutes amrap of:
3 Slamball over Shoulder
4 Burpees to Slamball
5 Slamball Squats (Bearhug)
20 meter Slamball carry (Bearhug)

Hyrox 

A)
EMOM 20:
1) 15 Box Jumps
2) 12/9 calories row
3) 20 reverse Step Lunges with Sandbag
4) 12/9 calories Bike

B)
5 rounds of 200 meter Skiergo Sprint

Hyrox (90Min)

A)
OT 2 minutes for 10 rounds (5 each) do
1) 6-8 reps Back-Squats RPE8
2) 8-10 reps double DB strict Press

B)
Intervall Sprints / 20 minutes
30 seconds work / 30 seconds break for 5 rounds each exercise
1) mountain climbers
2) calories Ski
3) calories Bike
4) Sled Push

C)
15 minutes amrap of:
10 plate Clean & Jerk
15 plate reverse Step Lunges
20 plate Russian Twist

Hyrox (60Min)

A)
Intervall Sprints / 20 minutes
30 seconds work / 30 seconds break for 5 rounds each exercise
1) mountain climbers
2) calories Ski
3) calories Bike
4) Sled Push

B)
15 minutes amrap of:
10 plate Clean & Jerk
15 plate reverse Step Lunges
20 plate Russian Twist

Hyrox (90Min)

A)
EMOM 14:
1) 15-20 V-ups
2) 5-10 strict pull ups

B)
Team of 2 / 2 rounds of:
400m run (together)
30 Deadlift (I go, you go)
400m run (together)
40 DB Thrusters (I go, you go)
400m run (together)
50 Burpee broad Jumps (I go, you go)

Hyrox (60Min)

Team of 2 / 2 rounds of:
400m run (together)
30 Deadlift (I go, you go)
400m run (together)
40 DB Thrusters (I go, you go)
400m run (together)
50 Burpee broad Jumps (I go, you go)