Impressionen

WORKOUT OF THE DAY

WOD

DIENSTAG, 20. DEZEMBER 2022

AMRAP in 45min @ STEADY PACE of:
Row 12/9cals
10 American KB Swings
10 KB Push Press (5/5)
Ski 12/9cals
10 DB Renegade Rows (w/o Push-up)
10 DB Lunges
Bike 12/9cals
20sec. Handstand Hold
20sec. Hollow Rock

Take weights so that you keep on nose breathing


BOOTCAMP

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

10 Box Jumps
8 KB Swings
6 Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

1min Plank Hold
1min Squat Hold
1min Plank Hold
1min Superman Hold
1min Plank Hold
1min Squat Hold
1min Plank Hold

Focus on device:
45sec. @Damper 3 Easy
15sec. @Damper 9 Fast


OLYMPIC WEIGHTLIFTING

A:
Every 1:30 For 6 Sets 
1 Snatch Pull + Power Snatch + Overhead Squats 

B: 
Every 1:30 For 8 Sets 
1 Squat Snatch + Overhead Squats 

C: 
Every 1:30 min. For 6 Sets 
3 Snatch Pulls w/ 3s. Down 

WOD

MONTAG, 19. DEZEMBER 2022

A:
5-5-4-4-3-3 Romanian Deadlift
6 sets of 20sec. Top of Chin-up Hold
Start a new round of both exercises every 2:30min.

B:
In Teams of 2, 5 rounds for time of:
10 Deadlifts (only as heavy as FORM allows)
Run 200m (together)
20 Push-ups

Level 1: 60-80/40-55kg
Level 2: 100/70kg
Level 3: 120/85kg

Time cap: 13min.


ENDURANCE

2-3 rounds of:
1000m Row
10 Push-ups
5 Burpees
2000m Bike
10 Pull-ups (kipping or banded)
5 Strict Pull-ups (or tougher scale)
800m Ski Erg
10 Lunges
5 Jumping Squats

Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY

Time cap: 45min.

WOD

NEXT WEEK’S HIGHLIGHTS W51 / 2022

MONDAY
STRENGTH: Romanian Deadlift / WOD: Team Workout with Deadlift
ENDURANCE: Steady Pace Workout

TUESDAY
WOD: Long AMRAP @ STEADY PACE
OLYMPIC WEIGHTLIFTING: Snatch

WEDNESDAY
STRENGTH: Clean / WOD: EMOM with Squats
GYMNASTICS: Pull-Up Technique

THURSDAY
STRENGTH: Back Squats / WOD: For Time 8-12-15 / ADDITIONAL EXERCISE: Rotational Core Strength
STRENGTH: Back Squats + Shoulder Press

FRIDAY
STRENGTH: Snatch / WOD: 20 Times On/Off WOD 

SATURDAY
WOD: 12 days of X-MAS WOD