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WOD Fotos Mai 2020

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WORKOUT OF THE DAY

Mittwoch, 1. Juli 2020

“The Seven”
Seven rounds for time of:
7 Handstand Push-ups
7 Thrusters
7 Knees to elbows
7 Deadlift
7 Burpees
7 Kettlebell Swings (American)
7 Pull-ups

Weights:
Thruster @ Heavy
Deadlift @ Moderate – Heavy
KB- Swings Heavy


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
1min @ Damper 1
1min @ Damper 5
1min @ Damper 10
1min @ Damper 1
1min @ Damper 5
1min @ Damper 10
1min @ Damper 1

Station 2
EMOM for 6min do:
3 Deadlift + 3 Sumo Deadlift (change your stance quickly)

Station 3
AMRAP in 7min of:
5 Devil Presses
5 Medball Push-ups
10 Medball Cleans

Station 4
For Time of:
100 Single Leg V-ups
Rest 1min.
For time of:
100 Superman Flutter (left + rigth = one)

Station 5
AMRAP in 7min of:
5 Burpee Pull-ups
10 Double DB Cleans
5 Double DB Front Squats

Dienstag, 30. Juni 2020

A1:
4-4-4-4 Tall Cleans
A2:
4-4-4-4 TnG Squat Cleans
A3:
8-8-8-8 Close Grip Bench Press
Start every 1:30min one of the exercises (alternating)

B:
2 rounds for time of:
12 Hang Power Clean and Jerks
9 Thrusters
6 Power Snatches

One barbell @ moderate load


BOOTCAMP
7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 Single Arm Thrusters
20 KB Swings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Tuck Crunches
20 Hip Extensions
20 Side Plank Raises (10 per side)

Focus on device:
10 rounds of 15sec. @90% + 15sec. Full Rest
2min easy pace


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
14 rounds of 20sec. @70-80% + 10sec. Full Rest
7 on one device, 7 on another.

Station 2
Build up to a heavy set of:
3 Thrusters

Station 3
EMOM for 7min do:
3/3 Mixed Rack KB Squats

Station 4
AMRAP in 7min of:
10 KB Taters
5/5 KB Cleans
20 Lateral Jumps over KB

Station 5
EMOM for 6min do:
5 Bench Press

Montag, 29. Juni 2020

AMRAP in 30min @ STEADY PACE of:
Run 100m
5/5 Single Leg Double DB Romanian Deadlifts
5/5 Double DB Push Press or Push Jerks
10/7cals Bike / AB
5/5 DB Snatches
5/5 Single Arm DB Floor Press
10/7cals Row


BOOTCAMP

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 DB Snatches
10 DB Floor Press
30 Jumping Jacks
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5/5 Bulgarian Split Squats
Run 100m

Focus on device:
2min Ski-Erg
2min Bike-Erg
1:30min Ski-Erg
1:30min Bike Erg
2min @ moderate pace / 1:30min @ fast pace


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
3min Dart Game on Rower
1min Rest
3min Dart Game on Ski-erg

Station 2
AMRAP in 6min of:
5 Power Cleans
5 Burpee Box Jumps
10 Box Step Overs

Station 3
EMOM for 6min do:
5/5 Bulgarian Split Squats

Station 4
AMRAP in 7 min of:
10 Hollow Rocks
10 Tuck Crunches
10 Superman Rocks
10sec. Superman Hold

Station 5
Work up to a heavy set of:
5 Push-Jerks

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