Impressionen
WORKOUT OF THE DAY
MITTWOCH, 20. APRIL 2022
A:
5-5-5-5-5 Sumo Deadlift
5 sets of 1min of Sypoba Practise (squat, single leg, Overhead Squat…)
Start a new round of both exercises every 3min.
B:
4 Rounds for time
6 power snatch
10 bar facing burpees
60 Double unders
GYMNASTICS
A:
Butterfly pull up/ C2B: technical coaching
B:
AMRAP in 12min of:
buy in: 20 HSPU
then:
5 burpees + 5 T2B
5 burpees + 5 K2E
5 burpees + 5 T2B
…
after 12‘ buy out:
2‘ accumulating HS hold
DIENSTAG, 19. APRIL 2022
A:
Every 90sec for 15min do:
2 Hang Power Cleans + 2 Front Squats
B:
AMRAP in 12min of:
6 Gorilla Burpees
8 T2B
10 Single DB Cleans (alternate)
24 Double Unders
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 DB Snatches
10 DB Floor Press
5/5 Bulgarian Split Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
12 V-Ups
Run 100m
Focus on device:
2min Ski-Erg
2min Bike-Erg
1:30min Ski-Erg
1:30min Bike Erg
2min @ moderate pace / 1:30min @ fast pace
OLYMPIC WEIGHTLIFTING
A:
Everty 90 sec. of 12 sets
1 Clean + 1 Front Squats + 3 Jerk
Work up to a 1RM of the day
B:
Every 2min for 5 sets
3 Split Jerk
MONTAG, 18. APRIL 2022
In Teams of 2, for time of:
2k Row; Partner holds bar at hips (switch when partner drops the bar)
50 Deadlifts (split as you want)
1k Row; Partner holds in Back Rack (switch when he drops)
50 Power Cleans (split as you want)
500m Row; Partner holds Front Rack in Bottom Squat Position (switch as he drops)
50 Front Squats (split as you want)
Time cap: 30min.
RX: 50/35kg