Impressionen
WORKOUT OF THE DAY
NEXT WEEK’S HIGHLIGHTS W16
MONDAY
WOD: Long Team workout
TUESDAY
STRENGTH: Clean / WOD: Short AMRAP
OLY: Celan + Front Squats + Jerk
WEDNESDAY
STRENGTH: Sumo Deadlift / WOD: Short WOD with Snatch
GYMNASTICS: Butterfly Pull-up
THURSDAY
STRENGTH: Snatch / WOD: "KAREN"
STRENGTH: Bench Press + Accessory: Armtraining
FRIDAY
STRENGTH: Clean / WOD: 4 Rounds with Clean and Pull-ups
SATURDAY
STRENGTH: Shoulder Press / WOD: For Time with Overhead Squats and Pull-ups
SAMSTAG, 16. APRIL 2022
A:
3-3-3-3-3 Deadlift @30X1
5 sets of 12 Wooden Stick Bench Press (with hanging KBs/DBs)
Start a new round of both exercises every 3:00min.
B:
AMRAP in 15min of:
50 Double Unders
10 Burpee Box Jump Over
5 Power Cleans @ heavy
ADVANCED CLASS
A: Weightlifting
1 power clean + 1 Push Jerk
Work up to approx 90%
B: Workout
5x 3 min on, 1 min off:
300/250m row
100 double unders
3 power snatch @ 75-80% max reps strict hspu (scaling- kipping)
FREITAG, 15. APRIL 2022
In team of 3, for time of:
For time:
400m run together
Then
3 rounds
40 Plate G2OH
40 Plate OH-Lunges
40 Double unders
Then
400m run together
Then
3 rounds
40 KB Swings
40 KB Goblet Squats
40 Burpees
Then
400m run together
Then
3 rounds
40 DB Clean + Jerk
40 DB Snatch
40 DB Devils Press
Then
400m run together
Every team has one Easter Egg (Kettlebell)
The Easter egg MUST never touch the ground.
Time cap: 45min