Teams of 2 Complete as many rounds as possible in 25 mins of: Row, 1000 m, while partner holds 2x DB/KB 22.5/15kg, 16/12kg in each hand...

Martin For time, with a partner: Row, 2000 m 100 Deadlifts, 1x bodyweight 50 Thrusters, 95/65 lbs Row, 1000 m 100 Hand Release Push-ups...

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...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 💪Workout 20 Min AMRAP 5 Barbell bicep curl, 10...

LIFTING Shoulder Press 5-5-5-5, using heaviest weight per set Push Press 3-3-3-3, using heaviest weight per set Push Jerk 1-1-1-1, using...

LONG WOD In 3 mins do: 21/15 Row Calories 21 Lateral Burpees Over Rower max reps in time remaining, Overhead Squat, 75/55 lbs -- Rest 3...

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...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 💪Workout 20 Min AMRAP 5 front squat, 10 Weighted...

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...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 💪Workout 20 Min AMRAP 5 Incline DB bench press 10...

WARM UP 2 rounds for quality of: 5 Push-up to Down Dogs 10 Air Squats 15 Band Pull Aparts 20 Kettlebell Swings 25 Single Unders Samson...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 💪Workout 21-15-9 Lat pull-down, pick 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...

Teams of 3 AMRAP 30min 400m Team Run 30 Squat Clean, 40/30kg 30 Push Press, 40/30kg -- then -- 400m Team Run 30 Squat Clean, 50/35kg 30...

SKILL Work on pull-ups or the pull-up progression for 10 minutes. STRENGTH METCON As many reps as possible in 12 mins of: 2 Strict...

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...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 💪Workout 4 Rounds 5 Barbell shrugs 10 TRX Lunge...

WARM UP Active - Burgener-Style Warm-Up 3 Snatch-grip Shrugs 3 Hang Snatch High Pulls 3 Muscle Snatches 3 Overhead Squats 1 2in Snatch...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 💪Workout 21-15-9 Lower Curls, (bottom to middle)...

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...

STRENGTH CONDITIONING 100 Reps KB Snatch *2x 5min work, 5min rest between A: As many reps as possible in 5 mins of: Kettlebell Snatch,...

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...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 💪Workout 21-15-9 Lower back squat (bottom to...

LONG WOD Every 1 min for 33 mins, alternating between: A- 12 Row Calories B- 5 Pull-ups + 10 Push-ups + 15 Air Squats C- 12 Deadlifts + 9...