Impressionen

WORKOUT OF THE DAY

WOD

DIENSTAG, 10. JANUAR 2023

A) Single leg strength
Walking lunges Dbs  50 feet unbroken 
(choose either dbs by sides, front rack, overhead)
add load each round rest 2 mins X4

B) Each for max reps
3 AMRAP
12 wall balls 
12 Russian twists med ball
90 rest

3 AMRAP
10/7 Cal row
20 jumping lunges 
90 rest
X 3rounds

Rx: 9/6kg
Int: 8/6kg
Beg: 6/4kg


C) Stretch
Hhip flexors, Shoulders, Calves


BOOTCAMP

A)
At 70-80% effort moving 2 mins on : 1 min rest
30 AMRAP
300m Run
20 Burpee pullups
20 ball slams side to side
20 med ball situps
300m Run
20 Box step overs single DB 
20 Pushups 
20 Goblet squats DB

B)
7 min AMRAP
60 sec Forearm plank
6 abwheel roll outs


OLYMPIC WEIGHTLIFTING

A)
Build to a heavy single Clean and jerk

B)
Build to a heavy single Front squat from the rack.

C) Successories
3-4 sets
5 clean pulls at 80% 1RM
5 heavy single arm Db strict press e/a

WOD

MONTAG, 09. JANUAR 2023

A) Skills
EMOM 9
M1: 40 sec single unders
M2: 40 sec double unders 
M3: 4 clean and jerks
(build in load to wod weight each round)

B) 10 rounds for time
8 clean and jerks
10 bar facing burpees

*Rx: 43/30kg
*Intermediate: 30/20kg
*Beginner: 20/15kg

Score is time. 15 min cap

C) Core
30-20-10 reps for time of:
Hanging strict knees to elbows/chest
Hollow rocks


ENDURANCE

Tripple 3 Endurance benchmark
For time: (time cap: 45min)
Rx:
3000m Row
300 double unders
3 mile run

Intermediate:
2000m row
200 double unders
2 mile run

Beginner:
1000m Row
100 single unders
1 mile run

If weather is bad, sub run for 10/7/4km Bike erg. (rx/int/beg)

WOD

NEXT WEEK’S HIGHLIGHTS W2 / 2023

MONDAY
SKILL: Work on Single/Double Unders and Clean and Jerk / WOD: Rounds for Time with Clean and Jerk / CORE: 30-20-10 Reps for Time
ENDURANCE: Endurance benchmark

TUESDAY
STRENGTH: Singel Leg Work / WOD: AMRAP for max reps / STRETCH: Hip, Shoulder, Calves
OLYMPIC WEIGHTLIFTING: Clean and Jerk + Front Squat / Successories WOD

WEDNESDAY
SKILLS: Handstand Work / WOD: Steady Pace AMRAP
GYMNASTICS: Bar Skills

THURSDAY
STRENGTH: Pullup Hold + Bench Press + KB Rows / WOD: Long EMOM changing exercises
STRENGTH: Push Press / GIant Workout

FRIDAY
STRENGTH:Thrusters / WOD: 10-9-8-... For Time / CORE: Tabata

SATURDAY
STRENGTH: Power Clean / WOD: TEAM "Synchro movements on all"