Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 15. APRIL 2022

In team of 3, for time of:
For time:
400m run together

Then
3 rounds 
40 Plate G2OH
40 Plate OH-Lunges 
40 Double unders 

Then
400m run together

Then
3 rounds 
40 KB Swings 
40 KB Goblet Squats 
40 Burpees 

Then
400m run together

Then
3 rounds 
40 DB Clean + Jerk  
40 DB Snatch 
40 DB Devils Press 
 
Then
400m run together

Every team has one Easter Egg (Kettlebell) 
The Easter egg MUST never touch the ground.

Time cap: 45min
 

WOD

DONNERSTAG, 14. APRIL 2022

A:
5 sets of 35sec. Heavy Front Rack Holds
5 sets of 20 Jumping Lunges
Start a new round of both exercises every 2:30min.

B:
5 sets of:
3min ON/1min OFF
20 Target Burpees 
20 Push-ups 
20 Air Squats 
Max. reps DB Snatches

Level 1: 10/5kg
Level 2: 15/10kg
Level 3: 22.5/15kg


BOOTCAMP

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 (core tight!)
40sec. Plank Jacks

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


STRENGTH

A: 
Back Squats 
work up to a 1RM Back Squat 

Bench Press 
10@50%
10@58%
10@63%
10@63%
10@63%

B:
15 DB Bench Press + DB Flys 
12 BB Pendlay Row  

WOD

MITTWOCH, 13. APRIL 2022

A:
Every 45sec. for 12min do:
1 Squat Clean + Jerk

B:
4 rounds for time of:
8 Sandbag Cleans
15 Pull-ups
Run 400m


GYMNASTICS

A:
Handstand hold, turn, walk: technical coaching

B:
EMOM for 15min of:
1) 3-5 Pull-up w/wide grip + 3‘‘ Chin-up Hold
2) 10/12cals row
3) 5 Ring Dip + 3‘‘ Support Hold