Impressionen
WORKOUT OF THE DAY
DONNERSTAG, 29. DEZEMBER 2022
A:
EMOM for 12min do:
1 Squat Snatch + 1 Overhead Squat
B:
For Time
400m Run
40 Box Jumps
40 KB Swings 24/16kg
400m Run
30 Box Jumps
30 KB Swings 24/16kg
400m Run
20 Box Jumps
20 KB Swings 24/16kg
400m Run
10 Box Jumps
10 KB Swings 24/16kg
Time Cap 20min.
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Benchpress
10/10 DB Rows
10 DB Box Step Ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Single Leg V-Ups
10 Superman Rocks
10 Sit-ups
Focus on device:
Start on Damper 10, every Min. go one down
MITTWOCH, 28. DEZEMBER 2022
A:
6-6-6-6-6 Front Rack Reverse Lunges (per leg)
5 sets of 30 Abmat Sit-ups
Start a new round of both exercises every 3min.
B:
5 Rounds For Time:
21 DB Snatches 17,5-20/10-12,5kg
15 T2B
9 Push Ups
RX+
22,5-25/15kg
HSPU instead of Push Ups
Time Cap 20 min
DIENSTAG, 27. DEZEMBER 2022
"Linda"
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (RX: 1½-bodyweight)
Bench Presses (Bodyweight)
Squat Cleans (¾-bodyweight)
Time Cap: 30min.
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Thruster
10 Box Jump (-overs as an upgrade)
10 Ring Rows
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
30 sec. Extended Arms Plank w/ feet on a Medball
30 Russian Twists
30 Medball Sit-ups
Focus on device:
20sec. EASY
20sec. MODERATE
20sec. FAST
10sec. REST