Impressionen

WORKOUT OF THE DAY

WOD

SAMSTAG, 07. JANUAR 2023

A: 3 rounds for skill practice:
60 sec single unders
60 sec double unders
60 rest

B: Power clean
Each 90 sec X 5 sets
3 reps building in load each set from 60% -85%

C: Team wod in pairs
"You go i go style"
25 AMRAP
60 Cal air bike
10 rounds of "Cindy"
5 pullups 
10 Pushups 
15 air squats
100 Toes to bar

*Rx: c2b, ttb
*Intermediate: chin over bar, hanging knees to chest.
*Beginner: jumping chin over bar, v-ups on floor 

WOD

FREITAG, 06. JANUAR 2023

A1: 30-40 sec nose to wall hs hold / perpendicular HS hold
rest 60
A2: 2 box jumps for height
rest 60 X4

B: For time (14 cap)
30-20-10 reps of
Lateral burpee over bar
Front squat from floor

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

C: Core
3 rounds
10 hollow rocks
10 v-ups
10 tuck ups
10 sec hollow hold
rest 60

WOD

DONNERSTAG, 05. JANUAR 2023

A1: 6-8 Strict pullups weighted @20X0 or eccentric only
rest 30
A2: 6-8 Db Bench press @20X1
rest 30
A3: 12 bent over Db reverse flies @2010
rest 60 sec X3 

B: 25 EMOM 
M1: Farmers carry 30m heavy
M2: Ski 50 sec 
M3: 10 dual Db shoulder to overhead heavy
M4: 4 sandbag to shoulder. 
M5: Air bike 50 sec

C: Stretch
Forearms, hammys, calves.


BOOTCAMP

A:
At 70-80% effort moving 1 mins on : 1 min rest
30 AMRAP
50/44 cal row
50 burpee box jump overs
50 cal ski
50 med ball situps
50 single arm db hang clean and jerks 
50 American KB swings 

B: 8 min AMRAP
8 KB windmills each arm
8 dragon fly leg raises


STRENGTH

A: Establish a heavy 15m sled push in 10 mins only
Push must be have no pauses from start to finish

Giant set
5 rounds for quality
A1) 5 back squat
rest 60
A2) 5 weighted strict chest to bar pullup
rest 60
A3) 20 walking lunges Dbs by sides
rest 60
A4) 15 prone Db bench rows
rest 2

*Build in load each round