Impressionen
WORKOUT OF THE DAY
MONTAG, 05. DEZEMBER 2022
A:
Every 45sec. for 12min do:
1 Power Snatch (hold receiving position for 2sec.) + 1 Overhead Squat
B:
EMOM for 20min of:
1) 15/12 Cal Row
2) 12 Pull Ups
3) 12/10 Cal Assault Bike
4) Devils Press 2x 22,5/15kg DB
5) Rest
Rx+ 18/14 Cal Row , 12 C2B, 15/12 cal AB, 8 Devils Press
ENDURANCE
Row 1500m
Bike 3000m
Ski 1200m
Fan Bike 60/45cals
Every 4min do: 1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY
Time cap: 44min.
NEXT WEEK’S HIGHLIGHTS W49
MONDAY
STRENGTH: Snatch / WOD: Long EMOM alternate strength and endurance
ENDURANCE: Steady Pace Workout / It's a tough arm challenge.
TUESDAY
STRENGTH: Push Jerk / WOD: 4 Rounds with Walking Lunges / ADDITIONAL EXERCISE: Muscle-up practises
OLYMPIC WEIGHTLIFTING: Snatch
WEDNESDAY
STRENGTH: Romanian Deadlift / WOD: For Time 20-15-10
GYMNASTICS: Hand Stand Walk Technique
THURSDAY
WOD: Long Steady AMRAP
STRENGTH: Back Squats + Shoulder Press
FRIDAY
STRENGTH: Clean / WOD: Team workout with Thrusters
SATURDAY
FAREWELL WOD of Kristjan (Team of 2 Workout)
SAMSTAG, 03. DEZEMBER 2022
A:
Every 45sec. for 12min do:
1 Power Clean (hold receiving position for 2sec.) + 1 Front Squat
B:
"DT"
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX: 70/47.5kg
Time cap: 14min.