Tagestraining 21.01.2019

A) 15 minutes amrap:
20 reps side steps on the Box
15 reps cossack Squats
10 reps DB strict Press
M22,5Kg / W15Kg
B) 12 minutes amrap of:
1 Clean Complex M70Kg/W45Kg (1 Squat-Clean + 1 Power Clean + 1 Hang-Power-Clean)
1 Burpee over the bar
1 Clean Complex
2 Burpees over the bar
1 Clean Complex
3 Burpees over the bar
1 Clean Complex
4 Burpees over the bar
etc.

Tagestraining 18.01.2019

A)
OT 2 minutes for 5 rounds each
10 reps Bench-Press AHAP
10 reps Pendlay-Row AHAP
B)
12 minutes amrap of:
5 strict Pull-ups
10 Dips

Tagestraining 17.01.2019

Team of 2 / one person works at a time
Get as far as possible in 40min…
3 Rounds:
42 Wall Balls 9/6kg
30 Pull-Ups
18 Deadlifts 140/92.5kg
4 Rounds:
50 Push-ups
2 Legless Rope Climbs
5 Rounds:
20 Calories, Assault Bike
30 Russian Kettlebell Swings 32/24kg

Tagestraining 16.01.2019

A) EMOM 10:
1 Squat-Clean + 1 Hang-Power-Clean + 1 Push-Jerk
AHAP
B) 16.5 CF Open WOD with DBs/Kbs 
21-18-15-12-9-6-3 reps for time of:
DB/Kbs Thrusters 20Kg/15kg
Burpees

Tagestraining 15.01.2019

A) EMOM 10:
3 Power Snatches + 7 overhead Squats M40Kg/W30Kg
If you haven’t done it RX try to go heavier then last time. If RX was to easy try heavier
B) 9 rounds of 1 Minute work / 30 seconds break
1) sledgehammer strikes
2) calories Airbike
3) power Cleans M60Kg/W40Kg

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