Impressionen
WORKOUT OF THE DAY
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
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.
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