Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 23. DEZEMBER 2022

A:
In 12min build up to a heavy Snatch

B:
20x 45sec. on / 15sec. off 
1) Max Cal Row 
2) Max Cal Bike 
3) Max 10m Shuttle Sprint 
4) Max Burpees 
5) Rest 

WOD

DONNERSTAG, 22. DEZEMBER 2022

A:
4-4-4-4-4 Back Squats @32X1
5 sets of 20 DB Russian Twists (w/o bouncing the weight + straight legs)
Start a new round of both exercises every 2:30min.

B:
5 Rounds For Time 
8 Power Snatch 
12 C2B Pull-ups
15 Cal Row 

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

Time Cap: 17min.


BOOTCAMP

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

8 T2B / Knee Raises
8 Double DB Shoulder Presses
8 Jumping Back Squats (empty Barbell)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

Buy-in: 100 Abmat Sit-ups
remaining Time:
10 Banded Good Mornings
10 Superman Rocks

Focus on device:
2min EASY
1min Moderate
30sec FAST


STRENGTH

A: 
6 Sets of: 
2 Back Squats @ 2,5 - 5kg Heavier
2 BB Shoulder Press From the floor 
in the Shoulder Press Work up to a 2RM 

B:
3 Rounds 
10/10 Bent over DB Rows 
5 AB Wheel role outs 
10/10 SA DB Shoulder Press 
10/10 Turkis Sit Ups 
20m Sand Bag Carry 

WOD

MITTWOCH, 21. DEZEMBER 2022

A:
EMOM for 5min:
2 Clean Pull-unders (practise speed with light weight)
EMOM for 5min:
2 Muscle Cleans (practise speed with light weight)
EMOM for 5min:
2 Power Cleans

B:
EMOM for 16min do:
1) 3 (heavy) Squat Cleans
2) 15/12cals on any bike

Level 1: 9/7cals
Level 2: 12/9cals
Level 3: 15/12cals


GYMNASTICS

A:
Pull-Up Technique 

B:
4 Rounds 
25Sec. L-Sit on Paralets or Rings 
5 ice cream makers 
5-15m Hs Walk