Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 02. DEZEMBER 2022

AMRAP in 30min of:
500m Row
3 rounds of Strict Cindy

(1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.)
 

WOD

DONNERSTAG, 01. DEZEMBER 2022

A:
4-4-4-4-4-4 Deadlift
6 sets of 3 High Box Jumps
Start a new round of both exercises every 2:30min.

B:
In Teams of Two 
Every 2:30 min 
Buy in:
100m Run to Stone and Back Together 
5 Burpees 
Remaining time Max Reps:
1) Cal Ski Erg - Plank
2) Toes to Rings - Dead Hang in Pull Up bar 
3) Dips - Plate Overhead Hold 20/15kg
4) Deadlifts - Farmers Hold 2x32/24kg KB
5) Sand Bag Clean - Hollow Hold  
6) Wall Balls heavy  - Wall Sit 


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:

7 DB Bench Press
7 DB Deadlifts
7 DB Box Step Overs
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Cork Screwers
10 Superman Rocks
10/10m Banded Side Walk (use 2 mini bands if possible)

Focus on device:
20sec. EASY
20sec. MODERATE
20sec. FAST
10sec. FULL REST


STRENGTH

A: 
5 Sets of: 
4 Back Squats @ 2,5 - 5kg Heavier
6 BB Shoulder Press From the floor 
in the Shoulder Press Work up to a 6RM 

B:
3-4 Rounds 
20 Back Rack Lunges 
15 DB Armold Press 
20 Hip Extnsion 
15 Skull Crushers 

WOD

MITTWOCH, 30. NOVEMBER 2022

A:
2-2-2-2-2-2 Split Jerk
6 sets of 6/6 Bent over DB Chinese Rows @20X1
Start a new round of both exercises every 2:30min.

B:
AMRAP in 6min:
15 BB Push Press 40/30kg 
12 Pull Ups 
9 Plate A-jumps 

3 min Rest 

For Time 
5-4-3-2-1
Wall Walks 
80-60-40-20-10
Double Unders 

Time Cap (2nd part): 6 min.


GYMNASTICS

A:
3 Sets 
20 Alt. Pistols 
20/16 Cal. Bike 
20 Alt. Pistols 
Spin 3 min. easy on bike 

B:
3 Sets 
5-10 HSPU 
60 DU 
5-10 HSPU 
60 DU 
5-10 HSPU 
Rest 3min.

C:
3-4 Rounds 
30 Sec. Deadhang from bar 
50 DB Farmercarry 
Rest 90sec.