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Warming up: 800 m run 15 m: rotating squats, jumping squats, inchworms Tabata: 20 s. work, 10 s. rest. – 2 times of: plank, left side plank, plank, right side … Continued

Warming up, 3 rounds of: 10 kettle bell squats 10 push ups 10 kettle bell swings 1 shuttle run Practice: Push Press WOD – 3 rounds of: 500 m run … Continued

On Monday: (slightly different because of high attendance) – in groups of 3, 30 min time cap, in total: 120 pull ups 240 calories of rowing 360 wall balls (20 … Continued

On Friday, 20 min time cap – with real judgement – split it however you want: 40 pull ups/ muscle ups 80 calories rowing 120 wall balls (14 lbs / … Continued

WOD for time: (time cap 20 min.) 30 box jumps 15 clean and jerks (15/ 29/ 43 kg) 30 box jumps 15 clean and jerks (25/ 38/ 43/ 61 kg) … Continued

Practice: Rowing technique by Elwin. WOD – last 5 minutes – 3 rounds: 150 m row, proper technique 5 burpees with jumping over the row machine

Practice/ warming up: 600 m run3 rounds in the dark 👻, consisting of: 25 m 80% sprint 10 squats for quality 10 (x2 for each leg) lunges for quality 5 … Continued

Practice: 5×5 Front Squats 5×8 Pull- Ups Buddy WOD – You Go, I go – 50, 40, 30 reps (in total) Box Jumps Kettle bell swings (American style) Sit Ups … Continued

Practice/ warming up: 1.5 min. row/ cycle/ ski/ jump 4 times: 10 good mornings with band 10 push ups 15 m bear walk 5(x2 each leg) lunges WOD: For time … Continued

Warming up/ practice: 400 m run. For 20 m: caterpillar walks, spiderman, bear walk. 5x 20 sec., back supported ‘wall sitting’ on one feet. x2 for each leg.2x 20 sec. … Continued

Practice: 3-3-3 Overhead squats 3-3-3 Front squats WOD: 8 min. AMRAP 200 m run 15 Dumbbell/ Plate thrusters 200 m run 15 Push-Ups

30 min buddy AMRAP (slightly different because of high attendance): 4 Thrusters (22,5/ 15/ 10 kg)6 Toes to bars/ knee raises24 double unders/ single unders

40 min AMRAP – buddy WOD 400 m run together You go, I go, in total: 50(x2) lunges 40 air squats 30 burpees

Practice: Bench PressWOD: 21 – 15 – 19 reps: 200 m run Deadlifts with kettle bells Push Ups

10 Rounds for Time – 15 min. time cap: 8 Ground-to-Overheads (43/ 29/ 20 kg) 10 Bar Facing Burpees

Practice: Warm up: 400 m run, 25 m: lunges, lunges, rotating squats, jumping burpees , partner hold, cartwheel , and many more… 300 m partner hold, 100 m cartwheel (switch … Continued

Warming up: Bearwalk Lunge Cartwheel Plate on walk Plate Plank Hold overhead Seated Plate Hold Standing Plate Hold Practice handstand : Lunge Lunge + Reach Lunge + Reach + One … Continued

Practice: Back Rack Lunges: 6-6-6-6-6 repsWOD: 24 min. You go, I go – Endurance Buddy workout: Ski Dual Action Bike Prowler Push Row Bike Row

Practice: SprintsWOD: 3x 5 min Buddy workout. One partner does the position, other one does Burpees. Switch when you like Squat Position & Burpees Knee Raise Position & Burpees Plank … Continued

Practice: cleans 3-3-3-3-3 WOD: 10 min. AMRAP 10 Barbell/ Dumbell Cleans 10 Pull Ups 200 m run