Workout of the Day

WOD 10.08.19

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Team WOD : (teams of two) 20 rounds (10 each) for time of 2 deadlift 2 hang power clean 2 push press 4 front rack lunges 4 synchronized burpees –> one teammate works at a time –> switch after the synchronized… Read more »

WOD 09.08.19

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CORE training & Gymnastics skills : 3 rounds (15′) of 40″/20″ v-ups, tuck-ups or situps 40″/20″ lateral plank with rotation(L) 40″/20″ lateral plank with rotation(R) 40″/20″ parallette shoot throughs 40″/20″ double unders or single unders (train your double unders !)… Read more »

WOD 08.08.19

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Strength bench press : 3 – 3 – 3 – 3 – 3 Metcon : 6 rounds for time of 30 double unders 6 toes to bar 12 American kettlebell swings Rx : 32/24kg Intermediate : 24/16kg Beginner : 16/8kg

WOD 07.08.19

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21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of – kettlebells (or dumbbells) thrusters – burpees (over the rower) – cal row Rx : 2×16/12kg (2×15/12.5kg) – burpees over the rower Intermediate :… Read more »

WOD 06.08.19

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Execute as fast as possible : (start a round every 6 minutes for five rounds) 400m run 5 dumbbells deadlift 5 dumbbells hang squat clean 5 dumbbells shoulders to over head 5 dumbbells front squats –> work with two dumbbells… Read more »

WOD 05.08.19

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30 deadlift 15 ring muscle ups 20 deadlift 10 ring muscle ups 10 deadlift 5 ring muscle ups Rx : 90/60kg – MU Intermediate : 60/40kg – chest to bar Beginner : 40/30kg – ring rows

WOD 03.08.19

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10 burpees 10 burpees 25 push-ups 10 burpees 25 push-ups 50 lunges 10 burpees 25 push-ups 50 lunges 100 sit-ups 10 burpees 25 push-ups 50 lunges 100 sit-ups 150 air squats …for time !