MONTAG 06/12/2021
NO EQUIPMENT WOD
5 x 3min. AMRAP:
3 Up Downs
6 Mountain Climbers
9 Air Squats
LOW EQUIPMENT WOD
3 Rounds, For Total Reps in 17 minute:
1 minute DB Goblet Squats
1 minute T2B/K2E or V-Ups or Single Leg V-Ups
1 minute DB Push Press
1 minute Double unders
1 minute of 10m Shuttle Sprints
1 minute Rest
DIENSTAG 07/12/2021
NO EQUIPMENT WOD
2 Rounds for time and quality:
50 Elevated Heel Air Squats
50 Table Pull-Ups/TRX Rows/Door Rows
50 Seated Knee to Chest
50 Glute Bridges
50 Push-Ups
50 Chair Dips
LOW EQUIPMENT WOD
20' EMOM:
Min. 1: 1 complex
Min. 2: 60 Double Unders
1 Complex =
3 Heavy DB Power Cleans
6 Push-Ups
9 Air Squats
MITTWOCH 08/12/2021
NO EQUIPMENT WOD
For time:
10 Burpees
10 Burpees
20 Lateral Lunges (L+R=2)
10 Burpees
20 Lateral Lunges
40 Sit-Ups
10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)
10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)
LOW EQUIPMENT WOD
20' AMRAP
Buy-In:
5 Rounds:
5 Devil Press
10 T2B
In remaining time, AMRAP of:
30 Double Unders
10 Air Squats
5 T2B
DONNERSTAG 09/12/2021
NO EQUIPMENT WOD
Upper body BURNER!
Every 60sec. complete 1 Round of:
1 Wall Climb
5 Push-Ups
10 Mountain Climbers
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like challenges
LOW EQUIPMENT WOD
5 x 4min. AMRAP of:
400m Run
1 Complex
Max Burpees in remaining time
Rest 1min.
1 Complex =
15 DB Deadlifts
12 DB Hang Power Cleans
9 DB Push Press
FREITAG 10/12/2021
NO EQUIPMENT WOD
25min. running Clock...
50-40-30-20-10
Jumping Jacks
Chair Dips
Immediately into:
10-20-30-40-50
Straight Leg Sit-Ups
*After Each Set Complete a 1min. Plank (5 total)
Immediately into;
Max Chair Step Ups in remaining time
LOW EQUIPMENT WOD
5 RFT
100 Double Unders
15 Dumbbell Thrusters
15 Pull-Ups
SAMSTAG 11/12/2021
NO EQUIPMENT WOD
It's up to YOU to make this one hard today!
Every 60sec. complete 1 RND of:
4 Burpees
8 Air Squats
12 Russian Twists (L+R=1)
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like challenges
LOW EQUIPMENT WOD
For time:
30 Devil Presses
60 Dumbbell Thrusters
90 Burpees
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