Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 03. FEBRUAR 2023

A) 3 position power clean
1 From high hang + 1 from knee + 1 from floor
Each 90 sec X 5 sets. Build to heavy

B) Each at 8-9/10 RPE
AMRAP 9
300/250m Row
20 wall balls
20 Deadlifts 

rest 4

AMRAP 9
200m Run
15 American Kb swings 
15 Cal Air Bike

*Rx+: 60/40kg, 30/20#, 32/24kg
*Rx: 50/35kg, 20/14#, 24/16kg
*Intermediate: 40/30kg, 14/10#, 16/12kg
*Beginner: 30/20kg, 10/8#, 12/8kg

Stretch: lats, ankles, hip flexors

WOD

DONNERSTAG, 02. FEBRUAR 2023

A1) 6-8 Strict pullups weighted @20X0 or eccentric only
rest 30
A2) 6-8 Db Bench press @20X1
rest 30
A3) 12 bent over Db reverse flies @2010
rest 60 sec X3 

B) 20 EMOM 
M1: Farmers carry 30m heavy
M2: Row 50 sec 
M3: 10 dual Db shoulder to overhead heavy
M4: 4 sandbag to shoulder. 
M5: Air bike 50 sec

C) Core finisher
10 crunches
10/10 oblique crunches 
10 knees bent leg rasies
10 tuck ups
10 sec hollow hold
X3 rounds


BOOTCAMP

A) At 7-8/10 RPE
20 AMRAP
28/20 cal Erg
20 wall ball shots
20 walking lunges with med ball twist
20 Double unders

B) CORE
3 rounds
30 sec hollow hold / GHD hollow hold
6 abwheel/barbell roll outs


STRENGTH

A) 3 sets
15m heavy sled drag walking backwards + 10 Db Floor press
rest 2-3 mins 

Giant set
5 rounds for quality
A1) 5 back squat
rest 60
A2) 5 weighted strict chest to bar pullup
rest 60
A3) 20 walking lunges Dbs by sides
rest 60
A4) 15 prone Db bench rows
rest 2

*Build in load each round. From 2 weeks ago.

WOD

MITTWOCH, 01. FEBRUAR 2023

A) Front squat
3-3-3-2-2
Build to a heavy 2 @30X1 tempo
rest 2-3 mins

B) At 8/10 RPE
18 AMRAP
6 toes to bar
4/4 single arm Kb thrusters 
10 box jump overs 
12 Push ups

Rx+: 32/24kg, 30/24" Bar muscle ups
Rx: 24/16kg, 24/20"
Int: 16/12kg, 24/20", knees to elbows
Beg: 12/8kg, Step ups, hanging leg raises/v-ups


C) Stretch
Hip flexors, shoulders, Wrists


GYMNASTICS:

RIng Skills
A) Banded low ring muslce up

Accumulate 9-12 reps

C) Ring swing with pull to chest in hollow
3-6 rest 60 X3
 
D) Novice: ring musle up eccentric

Accumulate 6-10 reps 
Advanced:
Accumulate 6-9 Low ring transitions with pull back 
-3 RMU with no dip out but hold for 15 sec each rep x 2 rounds
-6 bottom of dip swings with press out on 3rd x 3 rounds

E) Handstands on parallettes/Floor
-1 leg raised find balance off wall
-Accumulate 2 mins