HomeWod Week 6-11.o4.20
Day 1
Warm up
3 Rounds
30″ Skip
30″ Lunges
30″ Burpees
Workout 1 Support Your Local Box
10′ AMRAP
10 Squat
9 DB Snatch Right Arm 22,5/15
10 Push Ups
9 DB Snatch Left Arm 22,5/15
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Day 2
Warm Ups
3 Rounds
5 Wolkout
10 Jumping Jack
20 Mountain Climb
Midline
3 Set of
20″ L Sit
20″ Hollow Body Scissor Kicks
20″ Single Leg Plank
MetCon
“Marguerita”
50 Rounds For Time
1 Burpee
1 Push
1 Jumping Jack
1 Sit Up
1 Handstand
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Day 3
Warm up
10′ Alternating EMOM
1: 10 Squats + 5 Push ups
2: 10 Shoulder Tap + 5 Dow Dog To Toe Touch
Intervall
4 x 5′ AMRAP – Rest 2:30″
5′ AMRAP
10 Alt. Single Arm Squat Clean
15 Sit Ups
20 DU
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Day 4 Rest
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Day 5
Warm up
5′ AMRAP
10+10 Bird Dog Knee To Elbow
10 Sit Ups
10 Back Hipers
Strength
3 Set Of
10 Pendlay Row
10 KB Jefferson Curl
Rest 1:30″
MetCon
15′ AMRAP
3-6-9-12..ecc
Push Ups
Strict Pull Ups/Table Pull Ups
V-Ups
KB Swings/Glute Bridge
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Day 6
Warm up
3 Rounds
10 Pvc Pass
10 Sidelyng External Rotation
10 Pike Shoulder Tap
Gymnastic
10′ Accumulation
Strict HSPU
MetCon
For Time
100 Alt. DB/KB C&J
OTM – 5 Burbees Over DB
HomeWod Week 30-4.04.20
Day 1
Warm Up
3 Rounds
10 Blackburns
10 Thoracic Bridge
10 Jumping Jack
MetCon
For Time
10-20-30-40-50-60-70
Air Squats
70-60-50-40-30-20-10
DU
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Day 2
Warm Up
2 Rounds
30″ Skip
30″ Lunges
30″ Mountain Climber
30″ Dow Dog to toe touch
Midline
Tabata Glute Bridge
Tabata Sit Ups
MetCon
For Max Rounds/Reps
5-10-15-20…ecc
Goblet Squats
Push ups
10′ Time Cap
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Day 3
Warm up
6′ AMRAP
10 T’s (Bent Over)
10 Spider Lunge Push T-Frame
10 90 To 90
MetCon
6 Rounds For Time
15 Dips
12 Chair Step Up
9 Table Pull Ups
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Rest
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Day 5
Warm Up
2 Rounds
5 Wolkout
10 Squat + Thoracic Rotation
15 Zercker Good Morning
Strength
4 Set Of
12+12 Single Leg Glute Bridge
12+12 Weighted Cossack Squat
12 1-1/4 Single Arm DB Rack Squat
Rest 2′
Intevall
Every 2′ For 14′
8 Deadlifts
6 Over the Object Burpees
4 Pistols/8 Chair Pistols
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Day 6
Warm Up
10’EMOM
Odd 10 PVC Pass
Even 10 Blackburns
Strength
10′ EMOM
Strict Pull Ups
(40% of Max Strict Pull Ups)
MetCon
5 Rounds For Time
16 Back Hypers
14 Elevated Push Ups
12 Jumping Squats
HomeWod Week 23-28.03.20
Day 1
Warm up
6′ AMRAP
10 Inchworm
10 Spiderman
10 Box Dips
MetCon
5 Rounds For Time
50 Air Squat
30 HSPU/Push Ups
Cap Time 20′
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Day 2
Warm up
3 Rounds
10 Jumping Jack
10 Plank Rotation
10 Lunges
Core
Tabata
Single Arm Plank
Tabata
Flutter Kicks
MetCon
18′ EMOM
1 min 30 DU
2 min 10 Thrusters + 5 Burpees
3 min Rest
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Day 3
Warm Up
2 Rounds
10 PVC Pass
10 Up&Dow Plank
10 Bird Dog
10 90 to 90
MetCon
15’AMRAP
9 Pull Ups
15 HR Push Ups
21 KB Swings/Hip Thrust
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Day 4 rest
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Day 5
Warm Up
3 Rounds
5 Inverted Burpees
10 Bird Dog Knee to Elbow
15″ Hollow Hold
Strength
4 Rounds
10+10 S. A. DB Deadlifts
10+10 S. A. DB High Pull
10 Weighted Superman Hold
MetCon
AMRAP 5′
Air Squat
Start Every Minute With 10 V-Ups
Rest 1′
AMRAP 5′
Reverse Lunges
Start Every Minute With 10 V-Ups
Rest 1′
AMRAP 5′
Alternating Pistol Squat
Start Every Minute With 10 V-Ups
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Day 6
Warm up
1′ Pike HS Hold
1’Rest
1′ Wall HS Hold
1′ Rest
1′ HS Hold
10′ EMOM
HSPU
(35-40% Of Max Kiping HSPU)
Scale: Elevated Push Up
MetCon
For Time
100-80-60-40-20
Jumping Jack
50-40-30-20-10
Burpees no clap
HomeWod Week 16-21.03.20
Day 1
Warm up:
3 Rounds
10 Hip Thrust
10 Bird Dog
10 Jumping Jack
Intervall
10 x 45″ON 15″OFF
Air Squat
Lunges
One exercise per intervall.
Alternate Every Minute.
MetCon
Annie
For Time
50-40-30-20-10
DU/2xSU/2xLateral Line Hop
Sit Ups
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Day 2
Warm up:
2 Rounds
30″Skip
30″Cossack Squat
30″ Shoulder Tap
30″Lateral Line Hop
30″Air Squat
Midline
5 Rounds
10 Hollow Rock
10 V-Ups
10 Crunches
10″ Hollow Hold
2′ Rest
MetCon
20′ EMOM
1: 15/12 Burpees
2: 15 KB Swings/Glute Bridge
3: 15 Thrusters KB/DB/Jackpack
4: Rest
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Day 3
Warm Up:
3 Rounds
10 Push Ups
10 Lunges
10 Swimmer Kicks
MetCon
12′ AMRAP
10 A. DB Snatch /*Ground To Overhead
12 Step Ups (chair)
14 Pull Ups/ *Bent Over Row
*Use DB/KB/Water Box
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Day 4 Rest
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Day 5
Warm up
2 Rounds
5 Wolkout
10 Squat + Thoracic Rotation
20 Mountain Climbers
3 Set
10 JackPack Lunges (each Side)
10 Prisoner Single Leg Good morning (each Side)
10 DB Elevated Split Squat (each side)
rest 2′
MetCon
20′ AMRAP
0′-10′
10 Broad Jumps
10 Hand Release Push Ups
10 Alternating Pistols Squat / Box Pistols
10′-20′
10 Broad Jumps
20 Hand Release Push Ups
20 Alternating Jumping Lunges /Lunges
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Day 6
Warm up
10′ EMOM
Odd: PVC Pass
Even: 5 Air Squat + 5 Push Ups
7′ EMOM
Strict Pull Ups
(35-40% Of Max Strict Pull Ups)
Scale: TRX/Table Pull Up
MetCon
For Time
100 Burpees no Jump
Every Minute Perform 10 DU/SU/Jumping Jack
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Re-test Week 9-14.03.20
Day 1
Power
Snatch
1 RM
Power Endurance
Max Rep Ring Muscle Up
Work Capacity
Fran
21-15-9
Thrusters 43/30
Pull Ups
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Day 2
Strength
Back Squat
1 RM
Strength Endurance
Max rep Strict Pull up
Max rep Strict Ring Dip
Max rep Kipping Pull Up
Work Capacity
5 Rounds For Time
8 Deadlifts 80/60
25 DU
8 Power Clean
25 DU
8 Push Jerk
25 DU
Endurance
For Time
3000 mt Row
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Day 3
Power
Clean
1 RM
Strength Endurance
Max rep Strict HSPU
Work Capacity
For Time
50 Burpee Box Jumps Over
40 Overhead Squat 50/35
30 Bar Muscle ups
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Day 4
rest
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Day 5
Power
Split Jerk
1 RM
Power Endurance
Grace
For Time
30 C&J 60/43
Work Capacity
For Time
30 Wall Balls 9/6
20 Power Snatch 40/30
40 T2B
20 Power Snatch
30 Wall Balls
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Day 6
Strength
3 RM
Deadlift
Work Capacity
For Time
5 Km Run
Deload week 2-7.03.20
Day 1
Power
Squat Snatch
10 rep @ 50%
8 rep @ 52,5%
6 rep @ 55%
4 rep @ 57,5%
2 rep @ 60%
Work Capacity
For Time
50 Cal Row
40 Pull ups
Then…
3 Rounds of
10 DB Thrusters 22,5/15
10 Burpee over the DB
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Day 2
Strength & Strength Endurance
Strict Press
3×6 @ 70%
For Time
50 Strict HSPU
Work Capacity
10′ AMRAP
100 DU
40 Push Ups
30 T2B
20 KB Swings 24/16
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Day 3
Power
Power Clean
10 rep @ 60%
8 rep @ 62,5%
6 rep @ 65%
4 rep @ 67,5%
2 rep @ 70%
Work Capacity
6 Complex @ 50% of C&J
Rest 1:30″
6 Complex @ 60%
Rest 1:30″
6 Complex @ 70%
*2 Box Jump over after every complex
(Complex:1 Squat Clean + 3 Front Squat)
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Day 4
Rest Day
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Day 5
Strength & Strength Endurance
Back Squat
3×6 @ 70%
For Time
15 Ring MU
Work Capacity
15’AMRAP
30 Box Jumps
30 DB Clean&Jerk 22,5/15
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Day 6
Power
Push Jerk
10 rep @ 60%
8 rep @ 62,5%
6 rep @ 65%
4 rep @ 67,5%
2 rep @ 70%
Capacity Capacity
30′ EMOM
Even: 12/10 Cal Row
Odd: 12 Burpees