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WOD Fotos Januar 2020

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WORKOUT OF THE DAY

Donnerstag, 13. Februar 2020

EMOM for 40min of @ STEADY FLOW:
1) 5/5 Goblet Cossack Squats
2) 40sec. Bike
3) 10 DB Skull Crushers
4) 40sec. Ski
5) 3 (heavy) Front Squats
6) 40sec. Assault Bike
7) 30sec. V-Ups or Tuck Crunches (go fast here!)
8) 40sec. Row

Note: Please spend 5min to cool down on any device or jogging


STRENGTH WOD

A1:
Deadlift
6×4

A2:
Bench Press
6×4

Alt. Between sets 20min. For part A 

B:
3 Rounds of:
8+8 single leg RDL w/BB 3 sec down
12 single arm bench press w 3 sec down + 3 sec on top
12 zottman press w/3 sec down

You go I go setup in part B

Mittwoch, 12. Februar 2020

A1:
4 sets of: 40-60sec. Banded Isometric Squat Hold
A2:
4 sets of 15 Banded Russian Swings
Start every 1:30min one of the exercises (alternating)

B:
Tabata Squats @20secs + Squat Hold @10secs “Rest”

Rest 2min

Tabata Push-ups @20secs + Push-up Hold @10secs “Rest”

Rest 2min

Tabata BB Good Mornings @20secs + Good Morning Hold (bottom position) @ 10secs “Rest”
(you can use a band or a barbell)

C:
Mandatory Cool Down of 5min on any device or jogging


BOOTCAMP (HIIT) WOD

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
2 Rounds:
1 Min. Banded Squats
1 Min. Plank Hold
1 Min. Banded Chest Flys
Then 1 Min Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
As Fast As Possible AMRAP:
10 Push-ups
20 Supermans
30 Mountain Climbers
40 Jumping Jacks

Focus on device:
1 Min. On Resistance 10
1 Min. On Resistance 1


GYMNASTICS WOD

A:
Technique in HS/ HS walking

B:
Extra work gymnastics strength
5 rounds
2 weighted pull ups
2 weighted dips
40 sec strict HSPU w/ 3 sec dowm

(The 40 sec hspu means do reps for 40 sec straight if you can’t do strict
up do kipping or kick down and go back up ) 

Dienstag, 11. Februar 2020

A:
3-3-3-3-3 Segmented Clean Grip Deadlifts
Start every 2min a set.

B:
In Teams of 2, AMRAP in 20min of:
16 Single Arm KB Split Snatches @ light – moderate
16 Wallballs
16 DB Deadlifts @ moderate

C:
Mandatory Cool Down of 5min on any device or jogging


OLYMPIC WEIGHTLIFTING WOD

A:
Squat Snatch
3 Reps every  1:30 sec. for 12 sets

B:
EMOM 20
1) 12-15 Wallballs
2) 6-8 Hang Snatches
3) 12-15 Russian KB Swings
4) 6 Squat Snatches
5) Rest

Try to increase the weight in the rest