Impressionen

WORKOUT OF THE DAY

WOD

SAMSTAG, 14. MAI 2022

A:
5-5-5-5-5-5 Front Squats
6 sets of 6/6 alt. Arnold Presses
Start a new round of both exercises every 2:30min.

B:
4 rounds for time of:
Max-calorie row in 1min
Turkish Get-ups

Complete a total of 30/25 reps (or calories) each round. For example, if you row 25 calories, 
complete 10 Turkish get-ups that round. If you row 30 calories, complete 5 Turkish
get-ups that round.

RX: 22.5/15kg


ADVANCED CLASS

AMRAP 15 
2 Deficit HSPU
2 DBall Clean 
6m Handstand Walk 
4 Deficit HSPU 
4 DBall Clean
12m Handstand Walk
6 Deficit HSPU
6 DBall Clean
18m Handstand Walk

Once you get 6/6/18 you start back at 2/2/6m

WOD

FREITAG, 13. MAI 2022

A:
Every 90sec. for 18min do:
1 Power Clean + Hang Power Clean + 1 High Hang Squat Clean

B:
AMRAP in 12min of:
Run 100m
12 Hang Squat Cleans
8 (Ring) Dips

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg

WOD

DONNERSTAG, 12. MAI 2022

EMOM for 42min @ STEADY PACE of:
1) 45sec. Row (moderate pace)
2) 10 T2B
3) 45sec. Assault Bike (moderate pace)
4) 12 Box Jumps with Step Down
5) 45sec. Ski Erg (moderate pace)
6) 6 Sand Bag Squat Clean    


BOOTCAMP

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

10 KB Deadlifts
10 Cossack Squats
10 No Push-up Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

20 Banded Good Mornings
10 Banded Shoulder Presses
10 Banded Lat Pull-downs (in hollow)

Focus on device:
2min Rower
2min Bike-Erg
1:30min Rower
1:30min Bike Erg
2min @ moderate pace / 1:30min @ fast pace


STRENGTH

A:
Bench Press
10@55%
7@63%
5@71%
4x4@79%

B:
DB Bench Press
1) 25 Smooth Reps w/ 2s down 
2) 15 Reps w/ 3/4 range form bottom short of lockout
3) 4x 3 Half Reps from Bottom into 2 Full Reps 
4) 5 Half Reps From Top, 5 Half Reps From Bottom, 5 Full Reps w/5s Down
5) 10 Heavy Reps, Drop 30% for 10, Drop 30% for Max Reps 

C:
3 Sets 
20 Chest Flys Light and Smooth
Max Reps Band Resisted Push Ups