Workout of the Day

HYROX

A) 8 rounds: 3min ON/ 1min OFF

1) amrap Prowler Pull 

+ amrap Burpees while Partner pulls back

2) amrap calories Ski

3) amrap 10 Wall-Ball-Shots

+ 10 reverse Step Lunges with Medball

4) amrap calories Bike

B) 8 min AMRAP

Prowler Push

Weightlifting

20 deadlifts

20 squat cleans

10 strict press

20 hang power cleans

20 front squats

10 push press

20 power cleans

20 OHS

20 push jerks

Hyrox (90Min)

A) EMOM 24: 

1) 40 seconds amrap Battlerope

+ reverse Step Lunges

2) 20 seated bench leg lift overs

3) 10 reps KB Deadlift

4) 12 reps horizontal Body rows

B) Team of 2 - 20 rounds of 2 minutes amrap:

Partner A does the amrap,

Partner B has a break. Then change:

10 DB Cleans

+ 10 DB Front Squats

+ 10 DB Push-Press

+ 10 Burpees on DBs

Hyrox (90Min)

A) E2.5MOM for 6 rounds:

5 reps Back-Squats

+ 10 reps Box-Jumps

B) For time:

50 overhead walking lunges with plate

50 clean & jerk with plate

50 overhead walking lunges

40 clean & jerk

50 overhead walking lunges

30 clean & jerk

50 overhead walking lunges

20 clean & jerk

50 overhead walking lunges

10 clean & jerk

OTM do 3 Burpees

WOD

Strength: 

OT 2 minutes for 5 rounds do 5 reps of
Bench-Press

Complete as many rounds as possible in 12
minutes of:
3 Power cleans
3 Thrusters

30 double-unders

HYROX

A) OT 2 minutes for 5 rounds:

 5 reps of Bench-Press

B) EMOM 24
1) 12/9 calories Ski
2) 15 Wall-Ball-Shots
3) 20 meter prowler push (sprint)

WOD 

Team of 2 for time: (I go, you go)
1 km Ab-row
100 Towel Pull-ups
150 russian Kettlebell-Swings
2 km row

TC: 40'

Weightlifting

A) Practice

Snatch Technik
OHS Technik

B) 10-9-8-7-6-5-4-3-2-1
Power snatch
OHS
Climbing weight

WOD

Strength: 

EMOM 10:
1 rep Squat-Clean + Push-Jerk

12 minutes amrap of:

4 DB-Snatches
4 Step-ups with 1 DB
6 DB-Snatches
6 Step-ups
8 DB-Snatches
8 Step-ups
10 DB-Snatches
10 Step-ups

USW…

HYROX

A) 10 Min amrap of:

400m Run
10 Sandbag Lunges
8 Box Jump Overs

B) 10 Min amrap of:

12/8 cal Ski
10 Devil’s Press
8 Pull-ups or Chin-ups or horizontal Ringrows

C) 10 Min amrap of:

12/8 calories Bike
10 double DB Front-Squats
8 Burpee Broad Jumps

WOD 

„Rowing Murph“ - Team of 2 for time:

3 km row
100 Pull-ups
200 Push-ups
300 Air-Squats
3 km row

TC: 45 Minuten

Gymnastics

A) Practice:

Krähe üben
Übergang aus Krähe zu Pike Handstand hold
mit Füßen auf der Box.

5 Runden:
- 15 reps elevated feet ring row
- Handstand walk around Box. 1 round
clockwise + 1 round counter clockwise
- 20 reps Hollow Rock

B) Strict Press Drill - 3 rounds without break:

30 seconds slow strict press

+ 30 seconds fast strict press

+ 30 seconds hold with straight arms

HYROX

A) On the 2 minutes for 5 rounds:

5 Back Squats

B) For Time:

40/30 calories of choice
60 Deadlifts
50 lateral Burpees over the bar
60 Walking Lunges with DBs
40/30 calories of choice

TC: 25 Minuten

Hyrox (90Min)

OT 3 minutes for 5 rounds each Station 

1) 25 Wall-Ball-Shots + 40 meter Sled Push
2) 20 calories Ski + 20 reps Tuck-ups
3) 20 calories row + 15 reps KB-Deadlift
4) 15 calories Bike + 40 alternating jumping Lunges

Hyrox (90Min)

8 Stationen / 6 Minuten Arbeit / 1 Minute Pause

amrap calories SkiErg
amrap calories Row
amrap calories Bike
amrap Sandbag walking Lunges
amrap russian KB Swings
amrap Burpees
amrap Wall Balls
amrap 10 reps Ring-rows

+ 10 reps Hand release Push-ups