Impressionen

WORKOUT OF THE DAY

WOD

DIENSTAG, 29. NOVEMBER 2022

A:
EMOM for 14min of:
1) 1 Power Snatch + 1 Overhead Squat
2) 1 Squat Snatch

B:
For Time:
15-10-5 Reps 
Kipping HSPU
Deadlifts 80/55kg

into

5 Rounds 
4 Power Snatches 42,5/30kg
5 Lat. Burpees Over Bar 

into

15-10-5 Reps 
T2B
Overhead Squats 42,5/30kg 

Time Cap: 16 min.


BOOTCAMP

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

8 Empty Bar (Jumping) Back Squats
6 Ring Rows
6 Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

12 Single Leg V-Ups
10 Standing Side Crunches
8 Tuck Jumps

Focus on device:
45sec. Damper 10 @ FAST
1min Damper 1 @ EASY


OLYMPIC WEIGHTLIFTING

A:
Every 75 sec. for 10 Sets.
1 Squat Clean

B: 
Barbell Cycling 
28 Power Clean in UB Sets of 7 

Rest 3min.

20 Power Clean in UB Sets of 5

Rest 3min.

12 Power Clean in Ub Sets of 3 

WOD

MONTAG, 28. NOVEMBER 2022

A:
4-4-4-4-4 Front Squats
5 sets of 8 Zottman Curls
Start a new round every 3min.

B:
5 rounds for time of:
10 DB Thrusters
100m DB Farmers Carry

Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg

Time cap: 13min.


ENDURANCE

For "time" of:
2000m Row
50m Walking Lunges
240/180cals Bike
50m Bear Crawl
1600m Run
50m KB Farmer Carry
1600m Ski
50m Seal Walk (on slides)

Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY
Time cap: 45min.

WOD

NEXT WEEK’S HIGHLIGHTS W48

MONDAY
STRENGTH: Front Squat / WOD: Rounds for Time with Farmer Carry / ADDITIONAL EXERCISE: Grip Training
ENDURANCE: Steady Pace Workout / It's a tough arm challenge.

TUESDAY
STRENGTH: Snatch / WOD: 15-10-5 fully Back Training
OLYMPIC WEIGHTLIFTING:  Squat Clean / Power Clean

WEDNESDAY
STRENGTH: Split Jerk / WOD: Short AMRAP followed by For Time / ADDITIONAL EXERCISE: Unilateral Row/Pull
GYMNASTICS: Pistols, HSPU and Grip Training

THURSDAY
STRENGTH: Deadlift / WOD: Team workout every 2:30
STRENGTH: Back Squats + Shoulder Press

FRIDAY
WOD: Long AMRAP with "Cindy"

SATURDAY
STRENGTH: Clean / WOD: "DT"