2022/11 Endurance

5 Rounds for Time:

500m Row
40 Air Squats
30 Double DB/KB Suitcase DL (22,5/ 15 | 24/16)
20 Burpees
10 Pull Ups | TTB (*rotate every round)

TC: 40’

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.

2022/10/26 Endurance

4 Min. ON | 2 Min. OFF x6

Wallball Shots Sc: 30 | RX: 45
In rem. Time: Max Cal Row

DB Devil Press Sc: 20 | RX: 30 (17,5/10 | 22,5/ 15)
In rem. Time: Max Cal Ski

Box Jump Over Sc: 20 | RX: 30
In rem. Time Max Cal Air Bike

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