WOD "filthy fifty"

Workout of the day:
For time:
50 Box jump, 45cm
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders/ 150 Singles


Workout of the day:
for time:
deadlift 2 tons/ 1,5 tons
squat 1,5 tons/ 1ton
press 1ton / 1/2 ton

complete as many reps as necesarry
to move given loads

WOD "one rep max jerk"

Workout of the day:
A) one rep max behind neck jerk
B for time
500 row
50 sit ups
400 row
40 sit up
300 row
30 sit ups
200 row
20 sit ups
100 row
10 sit ups


Workout of the day:
rest day


Workout of the Day:
3 x triplet A) for time
20 Deadlift 40kg/30kg
20 Push up
200m row
3 x triplet B) for time
15 pull up
15 Golblet Squat 20kg/16kg
150m run



Ein anderes Trainingskonzept


Workout of the day
"Fight gone bad"
3 rounds of; 1min on each station:
Wall-ball, 20 pound ball, 3m (Reps)
Sumo deadlift high-pull, 32kg (Reps)
Box Jump, 45cm (Reps)
Push-press, 30kg (Reps)
Row (Calories)



Zurück zur alten Turnstunde ...


Workout of the day:
5 rounds for time
21 sit ups
15 wall balls
9 pull up


Workout of the day:
A) 5x3 power clean
B) Amrap 12min
7 box jump
9 swing 24kg/16kg
11 dumbbell bend over row 15kg/10kg