Impressionen
WORKOUT OF THE DAY
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
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.
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"