Impressionen

WORKOUT OF THE DAY

WOD

MITTWOCH, 04. JANUAR 2023

A: Thruster from the floor
8-6-4-2
Rest 2 mins between sets
Build in weight from 60% 1RM

B: Each round is for time: (24 min total time cap)
30/25 cal row
20 thrusters
30/25 cal row
rest 3 min.

20/16 cal row
15 thrusters
20/16 cal row
rest 2 min. 

10/8 cal row
10 thrusters
10/8 cal row

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

C: Core
30-20-10 reps for time of:
Straight leg situps
Seated leg raise over kettelbell


GYMNASTICS:

RIng Skills
A: banded low ring muslce up
Accumulate 9-12 reps

B: Ring swings 
6 low amplitude
rest 30
6 medium amplitude
rest 30 x3 sets

C: Ring swing with pull to chest in hollow
3-6 rest 60 X3
 
D: ring musle up eccentric
Accumulate 6-10 reps 

E: Strength
3 rounds
max effort strict supinated chin ups
max effort strict parallel bar dips
30 sec hollow hold 

 

WOD

DIENSTAG, 03. JANUAR 2023

A: EMOM 9
M1: 1-2 wall walks
M2: 4 alt hand Db Power snatch 
(build in weight to wod weight)
M3: 4 box jump overs

B: AMRAP 15
3 wall walks
12 alt hand Db power snatch *
15 box jump overs 24/20"

*Rx: 22.5/15kg 24/20"
*Intermediate: 15/10kg
*Beginner: 10/5kg

Score is rounds + reps.

C: Stretch
Shoulders, Lats, Calves.


BOOTCAMP

A1: 15 EMOM
M1:10/7 cal air bike + max wall balls
M2: 10/7 cal ski erg + max butterfly situps
M3: 4 x 10 m shuttle run + max jumping lunges

rest 3

A2: 15 EMOM
M1:15 Russian Kb swings + max burpees
M2: 15 Dual Db push press + max mountain climbers
M3: 4 x 10 m shuttle run + max single Db box step up

B: Stretch
Glutes, adductors, lats.


OLYMPIC WEIGHTLIFTING

A: Build to a heavy single Power snatch.

B: Build to a heavy single Overhead squat from the rack.

C: Successories
3 rounds
10 barbell hip thrust off bench @20X1
30m front rack Db walk heavy slow walk
60 sec weighted chinese plank

WOD

MONTAG, 02. JANUAR 2023

Box is Closed