Impressionen
WORKOUT OF THE DAY
NEXT WEEK’S HIGHLIGHTS W1 / 2023
MONDAY
Box is closed
TUESDAY
WOD: Triple Workout
OLYMPIC WEIGHTLIFTING: Snatch + Squat / Successories WOD
WEDNESDAY
STRENGTH: Thruster / WOD: For Time in some rounds
GYMNASTICS: Ring Skills
THURSDAY
STRENGTH: Different exercises / WOD: Long EMOM changing exercises
STRENGTH: Sled Push / GIant Workout (Squat, Pullup, Lunges, Rows)
FRIDAY
STRENGTH: Handstand + Box Juumps / WOD: 30-20-10 For Time + Core Training
SATURDAY
STRENGTH: Jump Rope + Clean / WOD: TEAM "I go you go style"
SAMSTAG, 31. DEZEMBER 2022
"AGM – NEW YEAR’S WOD"
in Teams of 2, 45min. AMRAP of:
31 Double Unders
12 Deadlifts
31 Wallballs
12 Cleans
31 T2B
12 Front Squats
31 Push-ups
12 Clean & Jerks
31 cals. on any device
12 Thrusters
31 Box Jumps
12 Snatches
That’s only 258 reps ☹ but the year has 365 days.
Before you start a new round take 107 seconds break (approx. two minutes).
A small gift 😊
(Level 1: 40kg / 25kg)
(Level 2: 50kg / 35kg)
(Level 3: 60kg / 40kg)
Split as you like. Use the same weight for all exercises.
FREITAG, 30. DEZEMBER 2022
A:
5-5-5-5-5 Bench Press
5 sets of 8-10 Ring Rows (Supinated Grip)
Start a new round of both exercises every 2:30min.
B:
3 Rounds
60 sec. on 30 sec. off
1) Bench Press 52,5/30kg
2) KB Clean + Jerk 20/12
3) Cal Row
4) Burpees to Plate
5) Rest
Rx+
BB 60/35kg
KB 24/16kg