Workout of the Day

WOD 08.05.19

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AMRAP 8′ max distance ski erg start every minute with 6 dumbbell power snatches 2′ rest AMRAP 8′ max distance air bike start every minute with 6 devil presses 2′ rest AMRAP 8′ max distance row start every minute with… Read more »

WOD 06.05.19

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20′ to train your box jumps (as high as possible) Metcon : Rx : 4 rounds of 4′ to execute 20 box jumps (30″/23″) 15/12 cal row –> max squat pistols in the remaining time 1’ rest between rounds Intermediate… Read more »

WOD 03.05.19

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AMRAP 14′ 1 – 2 – 3 – 4 – 5 – 6 ……. reps of power snatch –> start every round with 12/10 cal row Rx : 50/35kg – 12/10 cal Intermediate : 35/25kg – 10/8 cal Beginner : 20/15kg – 8/6 cal

WOD 01.05.19

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CORE Training : 3 rounds of 20″/10″ V-ups / tuck ups / sit ups 20″/10″ lateral plank (with or without rotation)(L) 20″/10″ lateral plank (with or without rotation)(R) 20″/10″ hollow hold 20″/10″ arch hold Gymnastics : EMOM 20′ min 1 :… Read more »

WOD 30.04.19

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Strength & Stamina : every 30″ for 30 rounds (15′) 1 deadlift (AHAP) Metcon : AMRAP 9′ 12 back squat 9 front squat 6 overhead squat 3 lateral burpees over the bar work with an empty bar and go fast !

WOD 29.04.19

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5 rounds of 1′ max kettlebell wall ball shot (swing + goblet squat) 1′ max box jumps (@20″) 1′ max push ups 1′ max cal ski erg 1′ rest Rx : 24/16 kg Intermediate : 16/12 kg Beginner : 12/8 kg