Workout of the Day

WOD

OT 2 minutes for 5 rounds do
5 reps Back Squats

For time:
20 Chest to bar Pull-ups
10 Devil-Press
16 C2B-Pull-ups
8 Devil-Press
12 C2B-Pull-ups
6 Devil-Press
8 C2B-Pull-ups
4 Devil-Press
4 C2B-Pull-ups
2 Devil-Press

Hyrox 

A) OT 2 minutes for 5 rounds do:
5 reps Back Squats

B) 10-9-8-7-6-5-4-3-2-1 reps for time of:
Double DB Devil Press
Double DB Box Step Overs

Hyrox (90Min)

A) EMOM 12:
1) 3-4 reps Deadlift
2) 15-20 reps Push-ups

B) Spiel „Energy Budget“

Setup:
- Team of 2
- 700 Energy Credits pro Team

Kostenbeispiele:
- 1 cal Gerät = -1 Credit
- 1 russian KB-Swing = -1 Credit
- 1 Wall-Ball-Shot = -2 Credits
- 1 Burpee = -2 Credits
- 10 meter Schlitten = -5 Credits

Hyrox (60Min)

Spiel „Energy Budget“

Setup:
- Team of 2
- 700 Energy Credits pro Team

Kostenbeispiele:
- 1 cal Gerät = -1 Credit
- 1 russian KB-Swing = -1 Credit
- 1 Wall-Ball-Shot = -2 Credits
- 1 Burpee = -2 Credits
- 10 meter Schlitten = -5 Credits

Hyrox (90Min)

A) 5 rounds of:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 seconds Hollow Hold
1 Minute Rest

B) Team of 2 for time:
10 alternating rounds of:
12/10 calories row + 15 DB Thrusters
then directly into 10 alternating rounds of:
10 alternating 1 arm Devil Press + 15 Box-jumps
then directly into 10 alternating rounds of:
10 double DB Deadlifts + 15 Ring-Rows

Hyrox (60Min)

Team of 2 for time:
10 alternating rounds of:
12/10 calories row + 15 DB Thrusters
then directly into 10 alternating rounds of:
10 alternating 1 arm Devil Press + 15 Box-jumps
then directly into 10 alternating rounds of:
10 double DB Deadlifts + 15 Ring-Rows

WOD

Strength: 
OT 2 minutes for 5 rounds do:
4 reps Back Squats

WOD:
12 minutes amrap of:
1 Squat-Clean
3 strict pull-ups
6 push-ups

Hyrox

Team of 2 for time:
50-40-30-20-10
Calories row
Burpees over the rover
DB-Thrusters

WOD

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

A) 8 rounds of 30 seconds work / 30 seconds break
- amrap Deadlifts
- amrap calories Row
- 2 minutes break -
B) 8 rounds of 30 seconds work / 30 seconds break
- amrap jumping lunges
- amrap calories Bike

Hyrox

A) For time:
40-30-20-10 reps of
Calories row
KB-Deadlifts
50 meter farmers carry after each round

Time cap: 16 Minuten

B) 16 minutes amrap of:
20 Box-Step-ups (any Object)
30 alternating mountain climbers

Weightlifting

A) Practice
Snatch

B) EMOM 12:
OT 90 seconds for 10 rounds do:
1 rep Power-Snatch

+ 2 reps Hang-Squat-Snatch 

+ 3 reps OHS

WOD 

Strength: 
OT 2 minutes for 5 rounds do:
4 reps Bench-Press

3 rounds for time of:
5 Clean & Jerk
10 Burpees over the bar
15 Toes to bar

Hyrox 

A) EMOM 14
1) 40 seconds amrap DB Bench-Press
2) 30 seconds amrap calories Ski

B) 20 minutes amrap of:
5 Pull-ups or 10 Ring-rows
10 russian KB-Swings
10 alternating reverse Step Lunges with KB
10 Burpees

WOD 

35 minutes EMOM:
Min. 1) 15 reps Wall-Ball-Shots
Min. 2) 12/9 cal Ski
Min. 3) 12/9 calories Bike
Min. 4) 3 Muscle-ups or 10 Pull-ups
Min. 5) 40 meter sled push

HYROX

28 rounds of 60 seconds work / 30 seconds break
1) calories Ski
2) amrap 10 reps double DB RDL + 5 reps DB Thrusters
3) double DB Devil Press
4) calories Bike
5) Battlerope + reverse Step Lunges

Gymnastics

Fokus BMU

A) Technique
a. Building the base
10 Bad Cheerleader Jumps
10 Jump into Hollow
10 Jump into Hollow and Arch

b. Getting high at the bar
5 Knee tucks to the chest
5 Kick and Pop

c. Practice the BMU
10 min

B) Strength
30 Sec. ON / Sec. OFF 6x:
1) Strict Pull Ups/ Chest to Bar
2) Weighted Plank Hold
- REST 2 min -
30 Sec. ON / Sec. OFF x6:
1) Toes to Bar
2) Banded Lat Push Downs

WOD

EMOM 10
1 Squat-Snatch

For time:
50 Hang DB Snatch
50 Double Unders
40 Hang DB Snatch
50 Double Unders
30 Hang DB Snatch
50 Double Unders
20 Hang DB Snatch
50 Double Unders
10 Hang DB Snatch
50 Double Unders

Time cap: 15 minutes

Hyrox 

A) 5 rounds for quality of:
6-8 reps barbell Back-Squats +
20 Meter Sled sprint
B) 20 minutes amrap of:
15/11 calories of choice
20 sandbag Lunges
20 Tuck-ups or V-ups
10 Pull-ups or Ring-rows

Hyrox (90Min)

A) 10 rounds for time of:
10 DB Deadlifts
100 meter Farmers Carry
10 Burpees
10 Wall-Ball-Shots
10 calories of choice
10 Box Jumps

Time Cap: 40 Minuten

B) OT 2 minutes for 5 rounds do

30 seconds Bike Sprints / The 30 seconds are All Out!

Hyrox (60Min)

10 rounds for time of:
10 DB Deadlifts
100 meter Farmers Carry
10 Burpees
10 Wall-Ball-Shots
10 calories of choice
10 Box Jumps

Time Cap: 40 Minuten

Hyrox (90Min)

2 rounds of 5 minutes work / 1 minute break
1) amrap 10 plate Clean & Jerk + 10 Plate Front Squats
2) amrap 10 WBS + 40 reps alternating mountain climbers
3) amrap 10 Box-jumps + 10 V-ups
4) amrap 10 calories ski + 10 Burpees
5) amrap 10 calories Bike + 10 Slam Balls

Hyrox (60Min)

2 rounds of 4 minutes work / 1 minute break

1) amrap 10 plate Clean & Jerk + 10 Plate Front Squats
2) amrap 10 WBS + 40 reps alternating mountain climbers
3) amrap 10 Box-jumps + 10 V-ups
4) amrap 10 calories ski + 10 Burpees
5) amrap 10 calories Bike + 10 Slam Balls