14.03.2017

Warm-up: 20-20-20-20 3 Rounds 30sec. Hollow Rock hold 15sec. Rest 30sec. Arch Body Rock hold 15sec. Rest 5 min. Mobility 5 min. DU Technik Applied Strength. EMOM 10 1 Hang Power Clean GPP: AMRAP 8 min. 5 Slam Ball over Schoulder 5 Sprints with Slam Ball (10m) 5 Squats with Slam Ball Deadlift 7×2 Gymnastics:

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13.03.2017

Warm-up: 20-20-20-20 4 Rounds (2 Partner) Row 15 Cal. Planke Applied Strength: Shoulder Press 5×5 GPP: For Time: 21-15-9-3 KB-Snatch Box Jumps Find your 10 Rep max. Front Squat EMOM 5 min 10 Wall Balls Gymnastics: 5 Rounds for Time: 10 Toes to Bar/ Hanging Knee Raises 20 DU/ 60 SU

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09.03.2017

Warm-up: 20-20-20-20 5 min. Mobility Snatch Balance 5×2 Applied Strength: EMOM 10 1 Power Snatch + 2 Overhead Squats GPP: Deadlift 5×3 „FGB Style“ 2 Rounds, 2min per Station of: Front Squat 50kg/30kg Rest 1 min. Handstand Push-ups/ Push-ups Feet on Box Rest 1 min. Pull-ups Rest 1 min. Gymnastics: 2 Rounds for Time of

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07.03.2017

Warm-up: 20-20-20-20 EMOM 5 30 Mountain Climbers 30 Flutter Kicks 5 min. Mobility Applied Strength: 3 Rounds for Time of: 7 Power Cleans (@70% from Yesterday) 10 Pull-ups 13 Push-ups GPP: Shoulder Press 5×2 CrossFit Games Open 17.2 As many reps as Possible in 12 min. of: 2 Rounds of: 50-ft. weighted Walking Lunge 50lbs/35lbs

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6.03.2017

Warm-up: 20-20-20-20 EMOM 5min. 5 Burpees 20 DU/40 Su Applied Strength: EMOM 10 1 Power Clean (work up to 1 heavy single) GPP: Front Squat 5×3 EMOM 10 8 Wall Balls + 5 Handstand Push-ups / Push-ups Feet on Box Tabata: Ring Support Holds 8x20sec./10sec. Gymnastics: 3 Rounds for Time of: 5 Pull-ups Strict /

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03.03.2017

Warm-up 20-20-20-20 4 Rounds 30sec. Hollow Rocks 15sec. Rest 30sec. Arch Rocks 15sec. Rest 30sec. Mountain Climbers 15sec. Rest Applied Strength: 8 min. Clean 1 Rep Max GPP: 2 Partner WOD 1 Partner Rows as Long as the other Partner does a Round of: 12 KB-Swing 12 Thrusters 35kg/25Kg for 4 Rounds Shoulder Press 5×3

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02.03.2017

Warm-up: 20-20-20-20 3 Rounds for Time: 5 Sit-ups 10 Push-ups 15 Air Squats 5 min. Mobility Applied Strength: EMOM 10 1 Push Press + 1 Push Jerk GPP: AMRAP 10 min. 5 KB-Swing 10 Push-ups 15 Air Squats Bench Press 5×3 Gymnastics: EMOM 10 3-5 Strict Pull-ups 3-5 Strict Ring Dips / Dips

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