WOD
FOTOS ARCHIV
WORKOUT OF THE DAY
Samstag, 8. August 2020
AMRAP in 32min @STEADY pace of:
200m Ski
2 Wall Climbs (good and controlled, no sliding down)
10 DB Lateral Box Step Overs
20 Double KB Gorilla Rows
400m Bike
4 Bar Muscle Ups (Scale: 4 Pull-ups + 4 Dips)
20 Side to Side Medball Toss
40 Double Unders
CROSSCIRCUIT
7min ON / 2min OFF:
Station 1
AMRAP in 7min of:
12/9cals on the Bike
12/9cals on the Rower
12/9cals on the Ski-erg
Station 2
EMOM for 6min do:
2-3 Wall Climbs (good and controlled, no sliding down)
Station 3
Practise BOSU / Sypoba Squats
Station 4
AMRAP in 7min of:
40 Double unders / 60 Single Unders
20 Plank Jacks
10 Lateral Box Step Overs
Station 5
AMRAP in 6min of:
6 Supine Barbell Rows
8 Plate G2OH
12 Lateral Jumps over Plate (laying flat on the ground)
Freitag, 7. August 2020
A:
3 rounds for time of:
400m Run
21 T2B
12 Deadlifts @ heavy load
Rest: 2min between rounds
B:
“Core Finisher”
4 sets of 6-10 Dragon Flags
Rest 90sec. between sets.
BOOTCAMP (HIIT)
7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 Suitcase KB Deadlifts
10 Squat Jumps
1 Shuttle Run (5-10-5m always back and forth)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 DB Glute Bridge
10 V-Ups
10 Hip Extensions
10 Sit-ups
Focus on device:
20sec. Easy, 20sec. Moderate, 20sec. Fast
CROSSCIRCUIT
7min ON / 2min OFF:
Station 1
For Time: Row 1500/1100m
Remaining time: easy pace on Bike
Station 2
Build up to a heavy set of:
4 Deadlift @2020
Station 3
3 rounds of:
1min Wild Rope (Use different Patterns)
1min Rest
Station 4
Multiple sets of:
30sec. Dragon Flag Practise
30sec. Deadhang
Rest as needed.
Station 5
AMRAP in 7 min. of:
Run 100m
10 Knee Raises or T2B
10 Squat Jumps
Donnerstag, 6. August 2020
A1:
4-4-4-3-3-3 Z-Press
A2:
6 sets of 8 Double KB Clean + Jerk
Start every 1:30min one of the exercises (alternating).
B:
In Teams of 2, AMRAP in 12min of:
10/7cals Row
5 Man Makers @ Medium Load
Alternate full rounds.
STRENGTH WOD
A:
Deadlift
Five Sets of: 5-7 reps @70%
B:
Three to four sets
12 DB Bench Press
12 DB Shoulder Press
2-3 Big Tire Flip (can be two together)
C:
3 sets of 15 Hammer Curls
CROSSCIRCUIT
7min ON / 2min OFF:
Station 1
3 sets of:
200m Run Forward
100m Run Backwards
Try to go fast! Rest 1min. between sets.
Station 2
AMRAP Ladder for 7min of:
1-2-3-4-5-…. Reps of:
Burpees
Medball Cleans
Station 3
Practise & build up to a heavy set of 5/5 KB Clean & Jerk
Station 4
EMOM for 6min do:
3-4 Man Makers
Station 5
Build up a heavy set of 5 Barbell Z-Press
