Deine tägliche Herausforderung
WOD
3 Minutes HR Elevation and Core
-into-
AMRAP x 6 MINUTES
3/3 DB Suitcase Deadlift
3/3 Hang DB High-Pull
3/3 DB Shoulder Press
30 Foam Roller Tucks
EVERY 2:15 x 5 SETS
5 Deadlifts @ 80%
Freedom (RX'd)
EVERY 5:00 x 4 SETS
10 Handstand Push-Ups
10 Right Arm Hang DB Snatch (22.5/15)
7.5m OH Dumbbell Walking Lunge R
10 Left Arm Hang DB Snatch
7.5 OH DB Walking Lunge L
Independence
EVERY 5:00 x 4 SETS
8 Handstand Push-Ups
10 Right Arm Hang Dumbbell Snatch (15/10)
7.5m OH DB Walking Lunge R
10 Left Arm Hang Dumbbell Snatch
7.5m OH DB Walking Lunge L
Compete
EVERY 5:00 x 4 SETS
10 Strict Handstand Push-Ups
10 Right Arm Hang DB Snatch (32.5/22.5)
7.5m OH Dumbbell Walking Lunge R
10 Left Arm Hang DB Snatch
7.5 OH DB Walking Lunge L
Workout of the Day
5/5 Ankle rotation
15 Glute Bridges
100m run
3 Cat Cows
10 Kip Swing
6 Box Step Up
100m run (faster)
3 Cat Cows
10 Big Kip Swings
6 Box Step Up
100m run (faster)
3 Cat Cows
5 Knees to Chest
6 Box Jumps
Freedom (RX'd)
1600m Run
80 Toes to Bar
40 Box Jumps (30/24)
-Partition as needed-
Independence
1200m Run
60 Toes to Bar
30 Box Jumps (24/20)
-Partition as needed-
Compete
1600m Run
100 Toes to Bar
50 Box Jumps (30/24)
-Partition as needed-
Workout of the Day
Hip Halo
-into-
3 SETS
5 Bootstrapper→10 Cossack Squat
5 Air Squats 32x1
10 Weighted Sit Up (10/7.5)
5 Up Downs→Burpees→Burpees over line
EVERY 2:15 FOR 5 SETS
5 Back Squats @ 80%
Freedom (RX'd)
Teams of 2
80 Wall Balls (9/4)
20 Synchro Line Facing Burpees
60 Wall Balls
15 Synchro Line Facing Burpees
40 Wall Balls
10 Synchro Line Facing Burpees
Independence
Teams of 2
80 Wall Balls (6/4)
15 Synchro Line Facing Burpees
60 Wall Balls
10 Synchro Line Facing Burpees
40 Wall Balls
5 Synchro Line Facing Burpees
Compete
Teams of 2
100 Wall Balls (12/9)
20 Synchro Line Facing Burpees
80 Wall Balls
15 Synchro Line Facing Burpees
60 Wall Balls
10 Synchro Line Facing Burpees
WOD
Banded 7's
-into-
AMRAP x 8 MINUTES
:30 Bike (Build in pace)
4 Inchworm
5 Scapula Pull Ups
5 Kip Swings
3 Roll and Reach
3 Snatch deadlift
3 Hang Muscle Snatch
3 Power Snatch
Freedom (RX'd)
21-15-9
Cal Bike (Women: 15-12-7)
Power Snatches (43/30)
Independence
16-12-8
Calorie Air Bike (Women: 13-10-6)
Power Snatches (35/25)
Compete
21-15-9
Cal Bike (Women: 15-12-7)
Power Snatches (53/35)
EMOM x 8 MNIUTES
Freedom:
ODD : 3-5 Bar Muscle-Ups
EVEN: 15 Hollow Rocks
Independence:
ODD: 5-7 Jumping Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
EVEN: 10 Hollow Rocks in Tuck Position
Compete
ODD: 5-7 Bar Muscle Ups
EVEN: 20 Hollow Rocks
Workout of the Day
Banded 7's
-into-
Partner 1
AMRAP x 4 MINUTES
:30 Row
2/2 Perfect Stretch
3/3 DB Front Squat
3/3 DB Shoulder Press→Push Press
AMRAP x 4 MINUTES
Partner 2
5 Scapula Pull-ups
5 Kip Swings
5 Ring Rows→Pull-Ups
Freedom (RX'd)
Teams of 2 - You go i go
8 SETS EACH (Alternate between A&B)
Part A:
AMRAP x 2:30 MINUTES
2 SETS
10 DB Thruster (22.5/15)
10 Box Jump Over (60/50)
Max Cal Row in remaining Time
Part B:
AMRAP x 2:30 MINUTES
2 SETS
15 Pull-Up
10 Box Jump Overs (60/50)
Max Cal Row in remaining Time
Independence:
10 DB Thruster (15/10)
10 Box Jump Over (60/50)
10 Pull-Ups
10 Box Jump Over (60/50)
Compete:
12 DB Thruster (22.5/15)
12 Box Jump Overs
8 Muscle Ups
10 Box Jump Overs
Workout of the Day
Freedom (RX'd)
Every minute (14 minutes)
10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30))
10 Push Ups
(KG conv: 24/16 KB, 22.5/15 SB)
Independence
Every minute (14 minutes)
10 Kettlebell Swings (35/26) (Sand-ball Slams 35/25)
8 Push Ups
(KG conv: 16/12 KB, 15/10 SB)
Liberty
Every minute (14 minutes)
10 Russian Kettlebell Swings (35/26)
10 Bar Push Ups
(KG conv: 16/12 KB)
- Target time: 8-10 minutes
- Time cap: 14 minutes
45-60 Minute AMRAP (Zone 2 Pace)
3,000m Bike Erg or 90/75 cal Air Bike
2,000m Row
1,000m Run
