Impressionen

WORKOUT OF THE DAY

WOD

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

WOD

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 

WOD

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