WOD

FOTOS ARCHIV

WOD Fotos März 2020

INSTAGRAM  

Something is wrong.
Instagram token error.
Load More
.

WORKOUT OF THE DAY

Samstag, 27. Juni 2020

AMRAP in 35min @ STEADY pace of:
1 Monkey Rig (Scale: Deadhang 30sec.)
Run 200m
8 Front Squats
Ski 200m
8 Double DB Bent Over Rows
Row 200m
16 DB Snatches (alternating)


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
1min Ski
1min Bike
1min Ski
1min Row
1min Ski
1min Bike
1min Ski
Try to increase the effort on the ski erg steadily.

Station 2
EMOM for 6min do:
6 Front Squats

Station 3
Build a heavy set of 6 DB Curls to Press

Station 4
Accumulate 2min Superman Hold
Rest 1min.
Accumulate 2min Hollow Hold

Station 5
AMRAP in 7min of:
7 Pull-ups
7 Wallballs
7 Push-ups

Freitag, 26. Juni 2020

“Emily”
10 rounds for time of:
30 Double-unders
15 Pull-ups
30 Squats
100-m Run
Rest 2 minutes


BOOTCAMP

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
Run 100m
12 Squat Jumps
8 Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 Ring Rows
30sec. Plank Jacks
8 Active-Passive Hangs

Focus on device:
10 rounds of 20sec. @80% + 10sec. Full Rest
2min easy pace

Donnerstag, 25. Juni 2020

A1:
8-8-8-8 Sumo Deadlift
A2:
4 sets of 20 Body Saws (on slides)
Start every 1:30min one of the exercises (alternating)

B:
Inspired by the Rogue Invitationals…
In Teams of 2, for time of:
60 cals Row
50 Medball Cleans
40 Medball Box Step-overs
30 HSPU
40 Medball Box Step-overs
50 Medball Cleans
60 cals Row


BOOTCAMP

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Suitcase Deadlift – r
10 DB Front Squats (hold the DB in front of you)
10 DB Suitcase Deadlift – l
10 DB Good Mornings (hold the DB in front of you)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10/10m Banded Side Walk (2 bands, one @ knees and one @ankles)
10 Banded Squats
10/10 Banded Clamshells
Rest 30sec.

Focus on device:
Steady pace – Try to find a sustainable pace


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Ski:
1min @50% Effort
1min @60% Effort
1min @70% Effort
1min @80% Effort
1min @60% Effort
1min @40% Effort

Station 2
4 sets every 90sec. Do:
20 Dimmel Deadlifts

Station 3
EMOM for 6min do:
5/5 Single Arm Turkish Sit-ups @2020

Station 4
For time: 100 Sit-ups or Tuck Crunches

Station 5
AMRAP in 7min of:
10 Back Squats @ very light load
10 Back Rack Reverse Lunges @ same load
10 T2B or Knee Raises

LETZTE NEWS

GRATIS PROBETRAINING

Murph Memorial Day

Benchmark Week 2020 No. 1

Ski & Snowboarding Event