WOD
FOTOS ARCHIV
WORKOUT OF THE DAY
Mittwoch, 29. Januar 2020
A1:
5-5-5-5-5v Feet Elevated Ring Row @11X2
A2:
3-3-3-3-3 Single Leg Box Jumps (per side)
A3:
4-4-4-4-4 Overhead Squat @2121
Start every 1:30min one of the exercises (alternating)
B:
15-12-9 reps of:
Double DB Clean & Jerk @ heavy
Cals on Rower or AB/Bike
BOOTCAMP (HIIT) WOD
7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
20 Sec. Squat Jumps
20 Sec. Deficit Push ups
20 Sec. Weighted V-Ups (Tuck-ups
20 Sec. REST
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5 DB Hang Power Cleans
5 DB Squats
5 DB Push Press
Focus on device:
Start on Dumper 3, go up 1 every Minute
GYMNASTICS WOD
A:
Technique in T2B goal is to do a gymnastics T2B
B:
Extra work gymnastics strength
5 rounds
4 weighted pull ups
4 weighted dips
35 sec strict HSPU W2 sec dowm
(The 35 sec hspu means do reps for 35 sec straight if you can’t do strict
up do kipping or kick down and go back up )
Dienstag, 28. Januar 2020
EMOM for 30min of:
1) 5 Back Squats @22X0
2) 12 Toes to bar
3) 5 Hang Power Clean (start slow, 2 sec. Pull to the knees)
4) 12 Hip Extensions
5) 5/5 Explosive Step-ups
6) 12/9 cals Ski
OLYMPIC WEIGHTLIFTING WOD
A:
Squat Snatch
3 Reps every 1:30 sec. for 12 sets
B:
EMOM 20
1) 12KB swings
2) 6 Power Snatch
3) 8 Burpees
4) 6 Hang Power Snatch
5) Rest
Try to increase the weight in the rest
Montag, 27. Januar 2020
A:
EMOM for 16min:
1) 1-3 Rope Climbs / Peg Board ascents
2) 30sec. Sorenson Hold
3) 40sec. Bike @ 85%
4) 40sec. Paralettes Shoot Throughs
B:
Death by: Burpees
Death by = EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc.
BOOTCAMP (HIIT) WOD
7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Plate Ground2 Overhead @ heavy
10 Air Squats
10 Plate Rows @ same weight
10 Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Box Jumps Overs
10 Rowing V-Ups
Focus on device:
Start on Dumper 10, go down 1 every Minute
STRENGTH WOD
A1:
Back Squat
5×5 at 90-95%
A2:
Shoulder press
5×5 at 90%
Alt. Between sets 20min. For part A
If you are in the 3 round and fail the last rep then finish the last set with 4 reps
B:
3 Rounds of:
4+4 reverse lunges w/ BB on back
8-12 half kneeling Filly press w/ 3 sec down
12 skull crushers w5 sec down and up
40 sec weighted plank
You go I go setup in part B
