Impressionen
WORKOUT OF THE DAY
SAMSTAG, 17. DEZEMBER 2022
A:
EMOM for 5min:
2 Snatch Pull-unders (practise speed with light weight)
EMOM for 5min:
2 Muscle Snatch (practise speed with light weight)
EMOM for 5min:
2 Power Snatches
B:
AMRAP in 14min of:
400m Run
20 DB Thrusters
10 Burpee Box Jump 60/50cm
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg
FREITAG, 16. DEZEMBER 2022
A:
5-5-5-5-5 Back Squats @32X1
6 sets of 8/8 Landmine Twists
Start a new round of both exercises every 2:30min.
B:
For Time:
15-12-9-6-3
Barbell Ground 2 Overhead
Shuttle Run 7,5m
Pull Ups
Rx: 60/40kg
Time Cap: 17 min.
DONNERSTAG, 15. DEZEMBER 2022
A:
In 12min build up to a heavy Clean & (Split-)Jerk
B:
Team of Two
Min 0-8
1500m Row or 3000m Bike
Max Reps DB Push Press 22,5/15kg
Min 8-14
1000m Row or 2000m Bike
Max Reps DB Squat Clean 22,5/15kg
Min 14-18
500m Row or 1000m Bike
Max Reps Wall Balls 20/14Lbs
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 DB Cleans
6 DB Front Squats
4 DB Burpees Deadlifts
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. Sit-ups
20sec. Crunches
10sec. Tuck Hold
20sec. Rest
Focus on device:
30sec. EASY-MODERATE
10sec. SPRINT
20sec. EASY
STRENGTH
A:
6 Sets of:
3 Back Squats @ 2,5 - 5kg Heavier
4 BB Shoulder Press From the floor
in the Shoulder Press Work up to a 6RM
B:
3-4 Rounds
20 Front Rack Revers Lunges
20 Alt. DB Shoulder Press
15 Sand Bag Good Mornings
20 Alt. DB Hammer Culrs