Vor oder Nach dem WOD, wähle dein ACCESSORY: Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. Strength 3x12 Bench Press *RPE 9/10 🍑 4x Super Sets 30...

WARM UP 3 rounds for quality of: 5 Parallette Push-ups 5 Parallette Dips 5 Squat Jump Laterally Over Paralletts Parallette L-Sit Hold, 5...

Rest Day

Rest Day

Rest Day

Use a Barbell, Sandbag or 1-2 KB's or DB's for this workout. Warm Up 2 Rounds 5 Air squat 20 Mountain Climbers 5 Air squat​ 20 Russian...

A. Block Snatch 5x3 Reps @ 67.5% of Block Snatch Reset each rep C. Block Clean 5x3 Reps @ 67.5% of Block Clean F. Snatch Grip Deadlift 5...

Vor oder Nach dem WOD, wähle dein ACCESSORY: Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 🍑 3-4 Rounds 5-7 double dumbbell rdl, pick heavy weight...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

Use a Barbell, Sandbag or 1-2 KB's or DB's for this workout. GOOD Warm Up 100 Sit Ups 100 Air Squats Run 400m *Break up how you want*...

Vor oder Nach dem WOD, wähle dein ACCESSORY: Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. Strength 5×3 Strict Press *Rest 2-3 min between sets 🍑...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

OHS WARMUP For quality: Lat Stretch In Child’s Pose, 2 mins 10 Walk out with push-ups Plate Squat Hold, 1 min 10 Band Shoulder Pass...

Rest Day

Rest Day

Rest Day

WARM UP 3 rounds for quality of: 10 Jumping Pull-ups 5 Push-up to Down Dogs 1/1Lunge Flows 10 PVC Overhead Squats GYMNASTIC SKILLS Ring...

1. Clean Jerk Work up to a heavy complex of: 1 Power Clean + 3 Front Squats + 1 Split Jerk 2. Snatch Conditioning A. 3x 30sec AMRAP of:...

Vor oder Nach dem WOD, wähle dein ACCESSORY: Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 🍑 4×6 Double DB RDL, pick heavy weights 4×6 Single arm...

Use a Barbell, Sandbag or 1-2 KB's or DB's for this workout. Warm Up Run 5min easy pace –Then– 3 Rounds 30sec Bottom of the squat hold 10...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

WARM UP For quality: 20 Serratus Wall Slides Inch Worm, 10m 10 Bent Over Barbell Rows 10 Front Squats 10 Strict Press STRENGTH...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

Use a Barbell, Sandbag or 1-2 KB's or DB's for this workout. Warm Up 3 Rounds for Q 10 Air Squat 10 Push Up 10 Burpee Broad Jump Workout...