KW 44MontagDienstagMittwochDonnerstagFreitagSamstag
MobilityHips / Beine / HandgelenkeHüfte / T-Spine Fix/ SchulterHips / Quads / HamstringsT-Spine Fix, / Shoulder MobShoulder Mob / HüfteCoaches Choice
Warm UpCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches Choice
Strength/SkillBack Squat
in 15 mins find your 1 RM
Chest to Bar3x Max Skin the Cat 3x Max Max V-Ups 3xFront Squat in 15mins find your 1RMPress: 5-5-5-5
Push Press: 3-3-3
Push Jerk: 1-1-1
Benchmark WOD: „Murph
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
RX: wear a 20lbs vest
– every 5 mins do 20m Firemen Carry
None
RxWOD30/30 for 20 Mins alternating Max Wall Balls
Max Cal Row
10 Goblet Squats @20/16kg 15 KBS @20/16kg
AMRAP 12
5 Push Press @40/30kg 10 Toes to Barbell
5 Bar Facing Burpees
For Time 21-15-9
Weighted Sit Ups – Stand Push Up to Crab Turn (1PU +Turn+1 PU = 1rep!)
EMOM 4 Shuttle Run 40m (RUN!!!)
– Rest 1 Min
EMOM 5
10 KB Snatch AHAP
Cash Out: 25 Back Extensions
Benchmark WOD: „Murph“
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
AMRAP 18 „Ass on Fire“
18 Double Unders 18 KB Clean & Jerk 18 Hollow Rocks
TEAM WOD
Cool DownRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800m