Impressionen

WORKOUT OF THE DAY

WOD

DONNERSTAG, 26. MAI 2022

Team of 2 "Bull":
2 Rounds For Time
200 Double-Unders
50 Overhead Squats (RX: 60/42.5kg)
50 Pull-Ups
1600m Run


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:

40 Single Unders (or 20 Double Unders)
1 Wall Climb
10 Drop Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Renegade Rows (no push-up, 5 each arm)
10 Toe Touches (laying on back)
10 Single Leg V-Ups

Focus on device:
30sec. @ 90% Effort
30sec. @ 80% Effort
30sec. @ 70% Effort
..
Go down to 40%. Rest 1min. Repeat.


STRENGTH

A:
Bench Press
8@55%
6@67%
4@73%
2@79%
4x2@85%
2@79%

B:
4 sets 
20 DB flys 
Into 
Barbell incline bench press 
5 Half reps form bottom 
5 half reps form the top 
5 full reps 

C:    
Push up man test     
3 Sets, perform...    
1 Push-Up + 1s Hold Halfway Up     
directly into    
2 Push-Ups + 2s Hold Halfway Up    
directly into    
3 Push-Ups + 3s Hold Halfway Up    
All the way to 10 or as far as you can go    

WOD

MITTWOCH, 25. MAI 2022

A:
Every 75sec. for 10sets do:
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (TnG)

B:
7 rounds for max cals of:
Any Device for 1 minute
Rest 1 minute

Note: Choose one device for the whole workout.


GYMNASTICS

A:
Kipping HSPU/free standing HSPU technical coaching

B:
EMOM 16
1) 12/9 cal Assault Bike 
2) 5/5 Single Arm DB Devil Press 
3) max Reps Butterfly Pull Ups in one or to sets max 30 sec 
4) Rest

C:
TABATA : Knee Tucks

WOD

DIENSTAG, 24. MAI 2022

A:
3-3-3-3-3-3 Front Squats
6 sets of 8/8 Alternating DB Bench Press (Top Down)
Start a new round of both exercises every 2:30min.

B:
4 sets, start every 3:30min and do:
50m Heavy DB/KB Carry
10 T2B
15 Wallballs
20 Squats


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:

10/10 DB Push Press or Push Jerk
10/10 DB Cleans
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Hollow Rocks
10 Superman Rocks
10 Side Plank Up + Downs

Focus on device:
1min EASY
2min FAST
30sec. REST


OLYMPIC WEIGHTLIFTING

A:
EMOM 10 
1 Clean and Jerk @80-85%

B:
6 sets:
3 Push Jerk 
2sec. Pause in the dip + 2sec. Pause at the catch 
+
6 Romanian Deadlift