Impressionen
WORKOUT OF THE DAY
MONTAG, 23. MAI 2022
A:
2-2-2-2-2-2 Split Jerks
6 sets of 8 Supinated Bent-over Rows
Start a new round of both exercises every 2:30min.
B:
5 rounds for time of:
15 Sumo Deadlift High Pulls
15 Thrusters
Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg
ENDURANCE
A:
9 sets of 400m Row/Bike x2/Ski @ steady but challenging pace
Rest 40sec. between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)
B:
2k Row/Bike x2/Ski @ EASY pace
NEXT WEEK’S HIGHLIGHTS W21
MONDAY
STRENGTH: Split Jerk / WOD: Rounds with Sume Deadlift
ENDURANCE: Sets of Steady but challenging pace
TUESDAY
STRENGTH: Front Squats / WOD: 4 Sets Legs on Fire
OLY: Clean and Jerk + Push Jerk + Romanian Deadlift
WEDNESDAY
STRENGTH: Clean / WOD: Rounds for max cals
GYMNASTICS: Kipping HSPU / Free standing HSPU
THURSDAY
STRENGTH: Team of 2 conquer the "Bull"
FRIDAY
STRENGTH: Snatch / WOD: EMOM ways to move forward
SATURDAY
STRENGTH: Barbell Good Mornings / WOD: 21-15-9 with DB
SAMSTAG, 21. MAI 2022
A:
EMOM for 18min do:
1 Squat Snatch + 1 Overhead Squat
B:
"Isabel"
For time of:
30 Snatches
RX: 60/42,5jkg
ADVANCED CLASS
A:
Weigthlifting complex:
Every 2 minutes x 10 sets
Snatch Pull + Snatch + OHS
B:
4x 5 min on/ 2 min off
1: 20/16 Cal Echo Bike
3 legless rope climb (or 4 rope climbs)
9 Thrusters @heavy-ish
2: 20/16 Cal Row
5 Muscle Up (or 15 Chest to Bar)
10 OHS @heavy-ish
RX 60/42,5kg