WOD

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WOD Fotos Mai 2020

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WORKOUT OF THE DAY

Mittwoch, 29. Juli 2020

A:
Every 90sec for 12min do 1 complex of:
1 Snatch High Pull
1 Squat Snatch
1 Overhead Squat

B:
Team of 2, AMRAP in 22min of:
5/5 KB Snatches (Scale: DB Snatches)
10 Box Jumps
10cals on Bike (AB or Concept2)

You have to alternate movements. So Partner 1 does the snatches, partner 2
the box jumps, partner 1 the bike and so on…


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
1min Bike @ Moderate
30sec. Bike @ Easy
1min Bike @ Fast
30sec Full Rest

Station 2
EMOM for 6min do:
3 Power Snatches (no TnG)

Station 3
AMRAP in 6min of:
5/5 DB Snatches
5 Burpee Box Jump Overs

Station 4
EMOM for 7min of:
Odd: 8 Ab Wheel Rollouts
Even: 10/10 Side Plank up and downs

Station 5
Build a heavy set of 5 Overhead Squats or work on technique

Dienstag, 28. Juli 2020

A1:
4-4-4-4-4 Ring Pull-ups (upgrade: false grip Pull-up)
A2:
5 sets of 10 Reverse Leg Lifts on GHD
Start every 1:30min one of the exercises (alternating).

B:
“Helen”
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings
12 Pull-ups


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 KB Swings
6 KB Taters
4 KB Squats
3: 2x 400m Run / Rest 2min between
4: AMRAP:
30 Banded Mountain Climbers
20 Banded Skater Steps

Focus on device:
45sec Easy / 15sec Fast


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
2x 400m Run @FAST Pace
Rest 2min.

Station 2
EMOM for 7min:
Odd: 10 Reverse Leg Lifts
Even: 8-10 Ring Rows

Station 3
AMRAP in 6min of:
1-2-3-4-5-6…reps of:
KB Swing
KB Front Squat

Station 4
AMRAP in 7min of:
30 Banded Mountain Climbers
20sec Banded Squat Hold
10 Banded Glute Bridges

Station 5
EMOM for 6min do:
5 Back Squats

Montag, 27. Juli 2020

A1:
4-4-4-4 Front Squats @20X1
A2:
8-8-8-8 DB Flys + Bench Press (Complex)
Start every 1:30min one of the exercises (alternating).

B:
EMOM for 24min of:
1) 15 Wallballs
2) 10 Burpees
3) 8/8 KB Clean & Jerks
4) 20 Alternating Single Leg V-Ups
5) 15/12cals Row
6) Rest


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Wallballs
10 Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Single Leg V-Ups
10/10 Single Leg Glute Bridges

Focus on device:
AMRAP of 12cals of:
Assault Bike
Row
Bike
Ski


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
AMRAP in 7min of:
10/7cals Row
4 Burpees over the Rower

Station 2
Build up a heavy set of 5 Glute Bridge Floor Presses

Station 3
EMOM for 7min of:
5/5 KB Clean & Jerks

Station 4
2min Plank Hold
2min Superman Hold
1/1min Side Plank Hold or Star Hold

Station 5
AMRAP in 7min of:
7 Front Squats @ light weight
7 Sit-ups