Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 20. MAI 2022

A:
4-4-4-4-4-4 Front Squats
6 sets of 6/6 Landmine Presses
Start a new round of both exercises every 2:30min.

B:
AMRAP in 16min of:
21 Cal Row/Ski
21 Sit Ups 
21 Burpees

18 Cal Row/Ski
18 Sit Ups 
18 Burpees

15 Cal Row/Ski
15 Sit Ups 
15 Burpees

12-9-6-3 Done if you finish

WOD

DONNERSTAG, 19. MAI 2022

A:
3 sets of: Every 20sec. for 3min do: 1 Squat Clean
Rest 1min between sets.

B:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Cleans @ HEAVY
Handstand Push-ups

Level 1: 1/2 Bodyweight
Level 2: 3/4 Bodyweight
Level 3: Bodyweight


BOOTCAMP

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

10 Tuck Jumps
6 Pike Push-ups
10 Medball Sit-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

20sec. Plank Hold
20sec. Superman Hold
20sec. Hollow Hold
Rest 10sec.

Focus on device:
20sec. EASY
20sec. MODERATE
20sec. EASY
20sec. HARD


STRENGTH

A:
Bench Press
8@55%
6@67%
4@76%
4x3@82%

B:
Incline DB Bench Press 
1) 15 w/3sec. Down into 30 Reps at Half weight
2) 12 w/3sec. Down into 24 Reps at Half weight
3) 10 w/3sec. Down into 20 Reps at Half weight
4) 10 w/3sec. Down into 20 Reps at Half weight
5) 10 w/3sec. Down into 20Reps at Half weight

C:
DB Skull Crusher w/ 3 different Angles
3 Sets  
10 w/Elbows over eyes 
10 w/Elbows over Shoulder
10 w/Elbows over nipple

WOD

MITTWOCH, 18. MAI 2022

For time:
Row 1000m
75 American KB-Swings (RX; 32/24kg)
Bike 3000m
60 Wall Balls
Ski 800m
45 Pull-ups
Run 800m


GYMNASTICS

A:
Kipping/Butterfly Pull Ups technical coaching

B:
EMOM 16
1) 14/10 Cal Row
2) 60 Double Unders 
3) max Reps T2B 
4) Rest

C:
4 rounds if Time 
1 min Plank
20/20 Side Plank Hip Touch