Impressionen
WORKOUT OF THE DAY
DONNERSTAG, 08. DEZEMBER 2022
AMRAP in 50min @ STEADY PACE of:
Run 400m
20 Squats
Run 200m
10 Squat Jumps
Row 500m
20 V-Ups
Row 250m
10 T2B
Bike or Fan Bike 30/22cals
20 Push-ups
Bike or Fan Bike 15/11cals
10 DB Burpee Deadlifts
Try to keep nose breathing.
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:
10cal. FAST
20cal. 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
MITTWOCH, 07. DEZEMBER 2022
A:
8-8-7-7-5-5 Romanian Deadlift
6 sets of 20sec. Top of Pull-up Hold
Start a new round of both exercises every 2:30min.
B:
4 Rounds For Time
20 Cal Ski Erg or (any) Bike
15 Hang Power Snatches 40/30kg
10 GHD Sit Ups or 15 Sit Ups
Rest 2 min
Time Cap 20 min.
GYMNASTICS
A:
Hand Stand Walk Technique
B:
HSPU Prectice
C:
3 Rounds
20 Sec. L-Sit on Paralets
6 Strict Pull Ups
6 Strict Dips
DIENSTAG, 06. DEZEMBER 2022
A:
4-4-4-4-4-4 Push Jerk
6 sets 3-5 Muscle-up Transition practises
Start a new round of both exercises every 2:30min. Use first 3 sets as ramp-up.
Last 3 sets should be heavy.
B:
Every 3 minutes for 4 rounds complete:
20 DB Walking Lunges
20 Burpee Box Jumps
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Goblet Squats
6 Push ups
4 Box Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Hip Extensions
10 Medball Sit-ups
10/10 Side Plank Raises
Focus on device:
1min MODERATE
1min FAST
1min EASY
1min MODERATE
1min FAST
2min EASY
OLYMPIC WEIGHTLIFTING
A:
Every 90sec. x4
1 Power Snatch + 1 Squat Snatch + 1 OHS
Every 90sec. x4
1 Squat Snatch + 1 OHS
B:
Barbell Cycling
500m Row
9 Squat Snatches
Rest 3 min.
15 Burpee Box Jumps
6 Squat Snatches
Rest 3 min.
40 Wall Balls
3 Squat Snatches