WODs-LOCATION-HALL 6
| 26.06 | CrossFit |
| A) 3 Supersets: | |
| – 10+10 Bulgarian Split Squats @ Build Up | |
| – 12-12 Tempo Ring Rows 2-2-2-1 | |
| B) WOD: ROWING WEEK 3 | |
| 2000m Row | |
| Rest 1:00 | |
| 500m Row | |
| Rest 2:00 | |
| 1000m Row | |
| Rest 1:00 | |
| 500m Row | |
| 27.06 | CrossFit |
| A) Back Squat 5-5-3-3-2-2 @ Build Up | |
| CAP: 15 | |
| B) WOD: 3 x 3 min AMRAP | |
| – 12 Goblet Squats @ 24/16 kg | |
| – 12 Handstand Push Ups | |
| REST 1:30 | |
| Start next AMRAP whenever you finished previous one. | |
| 28.06 | CrossFit |
| A) CORE WEEK 3 | |
| 3 Supersets: | |
| – 30m Heavy Farmers Carry (use heavy KB/DB or farmers handles) | |
| – 10 Straight leg Raises ( T2B/L-Position/As high as possible) | |
| 3 Supersets: | |
| – 30m Dual KB Front Rack Carry @AHAP | |
| – 10 Dragon Flies Tempo 3-1-X-0 | |
| B) WOD: 5 ROUNDS | |
| – 15/10 cal Echo Bike | |
| – 50 Double Unders | |
| – 10 Russian KB Swings @ 24/16kg | |
| 29.06 | CrossFit |
| A) Snatch Complex – Build Up | |
| 1 Snatch High Pull + 1 Floating Squat Squat | |
| CAP: 12 | |
| B) Snatch Pull 3 x 3 @ 110 % of A | |
| CAP: 8 | |
| C) WOD: 6 ROUNDS | |
| – 6 Hang Power Snatch @ 43/30kg | |
| – 6 Burpees over the bar jump (lateral) | |
| 30.06 | CrossFit |
| WOD: 7 ROUNDS | |
| – 30/24 cal Echo Bike | |
| – 7 Power Cleans | |
| – 100m Run | |
| RX=61/43 kg | |
| 1.07 | CrossFit |
| WOD: TEAMS OF 3 | |
| 24 min AMRAP | |
| – 2 Devil Press into | |
| – 3 DB Thrusters | |
| – 1 Rope Climb | |
| RX: 2×17.5/12.5 kg | |
| 1 Buddy must hod Sanbag in the bearhug position. Rotate when the full round is completed. | |
| 2.07 | CrossFit |
| WOD: FOR TIME | |
| 30-20-10 | |
| Sumo Deadlift High Pull @ 43/30kg | |
| 25-20-15 | |
| Knee 2 Elbows | |
| 5 – 4 – 3 | |
| Wall Walks | |
| Finisher: Bring Sally Up / Down Biceps Curls:) | |
STRENGTH-LOCATION-BACK HALL 6
| 26.06 | A. 1RM Front Squat |
| B. Syncro Buddy Wod. 4 rounds | |
| 12+12 DB & KB Single Arm DL | |
| 10+10 DB & KB Single Arm Hang Clean | |
| 8+8 DB & KB Single Arm Push Press |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 27.6.2023 | WORKOUT |
| E2M30 Sec for 5 sets | |
| Clean Pull + Hang Power Clean + Hang Clean | |
| 60-75% | |
| E2M for 6 Sets | |
| Power Clean (TnG) | |
| 5-4-3-2-1-1 | |
| 65-90% | |
| E3M for 5 Sets | |
| Split Jerk | |
| 3-3-3-3-3 | |
| RPE 5-5.5 |
