Impressionen
WORKOUT OF THE DAY
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
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
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