Impressionen
WORKOUT OF THE DAY
MITTWOCH, 11. MAI 2022
A:
4-4-4-4-4-4 Split Jerks
6 sets of 8 DB Prone Rows @20X1
Start a new round of both exercises every 2:30min.
B:
5 Rounds
20/14 Cal Assault Bike, Bike or Row
8 Shoulder to Overhead
10 Burpees Over Bar
Level 1: 40/30kg
Level 2: 55/40kg
Level 3: 70/50kg
GYMNASTICS
A:
Toes 2 Bar technical coaching
B:
4x 2:30 min on 2 min off
14/11 Cal Ski Erg
10 Burpees over Parallette
Max Reps Kipping HSPU
C:
3 rounds
20 Seated L-Sit over KB/DB
20 Tuck Crunches
30 Hollow Flutter kicks
DIENSTAG, 10. MAI 2022
A:
6-6-6-6-6-6 Barbell Good Mornings
6 sets of 10-15 V-Ups or GHD Sit-ups
Start a new round of both exercises every 2:30min.
B:
4 rounds of:
15sec. Assault Bike Sprint
30-40sec. Hollow Rocks
5 (Weighted) Chin-ups
15 Push-ups (keep elbows close to your body)
Start a round every 4min.
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Push-ups
5 Froggers
20 KB-Swings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10/10 Side Crunches
20 Alternating Supermen
Focus on device:
50sec. EASY + 10sec. HARD
OLYMPIC WEIGHTLIFTING
A:
Everty 90 sec. of 12 sets
3 High Hang Snatch
B:
Every 2min for 6 sets
1 Snatch Balance + 2 Overhead Squats
MONTAG, 09. MAI 2022
A:
3 sets of: Every 20sec. for 3min do: 1 Power Snatch
Rest 1min between sets.
B:
For Time of:
Run 800-600-400-200m
Squat Snatch @50-60% of 1RM
8-7-6-5
Double Unders
50-50-50-50
ENDURANCE
Let's vote today! :-) Next Interval Prep for a 2k or we do some basic endurance:
1)
30 sets of 100m Row/Bike x2/Ski @ steady but challenging pace
Rest 10sec. Between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)
2)
2 rounds of:
Run 800m
Row 1000m
Bike 2000m
Ski 800m
Target: STEADY PACE & you should be able to talk