WOD
FOTOS ARCHIV
WORKOUT OF THE DAY
Donnerstag, 22. Oktober 2020
AMRAP in 30min @ STEADY pace of:
12/9 cals Assault Bike
5 Supine Barbell Rows (elevated on Box)
5 Push-ups @2020
12/9 cals Row
5/5 KB Clean + Jerk
5/5 KB Windmills
12/9 cals Ski-erg
5/5 DB Hang Cleans
5/5 DB Renegade Rows (no push-up!)
STRENGTH WOD
A1:
12 min to find 1RM Deadlift
A2:
12 min to find 1RM Bench Press
B:
3 RFQ of:
12 Banded KB Swing
10-20 Paralet Push ups
Max reps Pull ups can use bands
CROSSCIRCUIT
7min ON / 2min OFF:
Station 1
90sec. Bike
90sec. Assault Bike
Rest 1min
90sec. Row
90sec. Ski
Station 2
AMRAP in 7min of:
8 Double DB Cleans
8 Russian Box Step-ups
8 Wallballs
Station 3
EMOM for 7min of:
Odd: 10 DB Renegade Rows (no push-up)
Even: 5 Push-ups @3030
Station 4
AMRAP in 7min of:
10 KB Squat Cleans (5 per side)
10 KB Taters
10 KB Push Press (5 per side)
Station 5
EMOM for 7min of:
3-5 Supine Barbell Rows (elevated on Box)
Mittwoch, 21. Oktober 2020
A1:
5-5-5-5-5-5 Deadlifts @2020 (build up weight, start easy)
A2:
6 sets of 3 consecutive Broad Jumps (try always to beat your previous jumps)
Start every 1:30min one of the exercises (alternating).
B:
“2018 Games – Bicouplet 1”
21-15-9 reps for time of:
Snatches @ Light
Chest-to-bar pull-ups
GYMNASTICS
„It‘s for all levels“
A:
Kipping Pull-ups, C2B, Muscle-up: technical coaching
B:
EMOM for 10min of:
Odd:
– Wall Climb
– 20‘‘ Handstand hold or Shoulder tabs
– 10 Push-ups
– 10 Superman Rocks
Even:
– 20‘‘ Ring Support Hold
– 10 Ring Rows
– 10 „L-sit Jackknife“
– 10 Burpees
C:
TABATA DB Bench Presses + „Light lever hold“
BOOTCAMP (HIIT)
7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
2 Broad Jumps
6 Plate Squats
10 Plate G2OH
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. Sit-ups
20sec. Leg Raises
20sec. Rest
Focus on device:
3min Increasing Pace (start easy)
1min Easy
3min Increasing Pace (start easy)
CROSSCIRCUIT
7min ON / 2min OFF:
Station 1
Tabata Bike
Rest 1min
1/2 Tabata Assault Bike
Station 2
Build up to a heavy set of 5 Deadlifts @2020
Station 3
EMOM for 7min of:
Odd: 3 Vertical Jump to Broad Jump
Even: 16 Alternating DB Snatches
Station 4
AMRAP in 7min of:
6 Plate Squats
6 Plate G2OH
6 Plate Single Leg Romanian Deadlifts
6 Burpees to Plate
Station 5
EMOM for 7min of:
3 Snatch Balances
Dienstag, 20. Oktober 2020
A:
10min to practise your Bar Muscle-ups or Rope+Peg Board Climbs
B:
AMRAP in 15min of:
20 Box Jumps
16 Single Leg Box Squats
12 KB Sumo Deadlift High-Pulls @medium-heavy
8 T2B
OLYMPIC WEIGHTLIFTING
A:
Snatch Pull + Snatch + OHS
Go every 2 min for 5 heavy sets
B:
Every 2:30 for 20 min do:
1)
8 lateral burpees
8 Power snatches
2)
10/8 Cal Assualt Bike
8 hang power Snatches
BOOTCAMP (HIIT)
7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
30 Jumping Jacks
20 Squats
30 Mountain Climbers
20 KB Sumo Deadlift High-Pulls
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1min. Plank Hold
1min. Superman Hold
1min. Squat Hold
1min. Plank Hold
1min. Superman Hold
1min. Squat Hold
1min. Hollow Hold
Focus on device:
1min Damper 10
1min Damper 1
CROSSCIRCUIT
7min ON / 2min OFF:
Station 1
30sec. FAST @ Damper 10
15sec. REST
60sec. EASY @ Damper 3
45sec. REST and change device
Station 2
EMOM for 7min of:
1-2 Rope Climbs or 1 Peg Board
Station 3
EMOM for 7min of:
4/4 Single Leg Box Squat @30X1
Station 4
AMRAP in 7min of:
30 Jumping Jacks
30 Mountain Climbers
30 Skater Jumps
30 Squats
Station 5
AMRAP in 7min of:
12 KB Sumo Deadlift High-Pulls
6 Push-ups
1 Monkey Rig
