2022/10/31 MONTAG Lessonplan
Halloween WOD Team of 2: Buy-In: 1031-m Row AMRAP 31:31 Kettlebell Swings 24/1631 Pull-ups31 Air Squats31 Toes to Bar31 AbMat Sit-ups31 Push Press 35/25Kg31 Box Jumps31 Push-ups31 Hang Power Snatches 35/25Kg31 Burpees Wear a costumne to Make it for Fun!!
2022/10/30 SONNTAG Lessonplan
For reps:
1:30 max reps toes-to-bars / v-ups
1:00 rest
1:30 max reps ring dips / push-ups
1:00 rest
1:30 max reps hip and back extension / supermen
1:00 rest
1:30 max distance handstand walk / bear walk
2022/10/29 SAMSTAG Lessonplan
Partner option:
AMRAP 30 with a partner:
Max calorie row
– Starting at 0:00 and every 3:00 after performing 10 synchronized burpees.
2022/10/28 FREITAG Lessonplan
5 rounds for time:
36 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)
– Rope climb begins from the seated position.
2022/10/27 DONNERSTAG Lessonplan
For load:
Muscle snatch
3-3-3-3-3
Power snatch
2-2-2-2-2
Squat snatch
1-1-1-1-1
2022/10/26 MITTWOCH Lessonplan
For time:
200-m run
40 box jumps (20/24 in)
40 sit-ups
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups
2022/10/25 DIENSTAG Lessonplan
8 sets for load:
2 power cleans
2022/10/24 MONTAG Lessonplan
MARY // BENCHMARK
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
2022/10/23 SONNTAG Lessonplan
3 rounds for time:
600/750-m row
25 GHD hip extensions
15 DB facing burpees
2022/10/22 SAMSTAG Lessonplan
For time:
35/50 cal. bike
1:00 L-sit hold
50 wall-ball shots (6/9 kg)
