Impressionen
WORKOUT OF THE DAY
SAMSTAG, 26. NOVEMBER 2022
AMRAP in 40min @STEADY PACE of:
12/9 cals Bike
12/9 cals Ski Erg
12/9 cals Row
12/9 cals Assault Bike
Every 2min do:
20 Double Unders + 3 Burpees
Try to keep nose breathing.
FREITAG, 25. NOVEMBER 2022
A:
5-5-5-5-5-5 Deadlift
6 sets of 4 Seated Hurdle Jumps
Start a new round of both exercises every 2:30min.
B:
Buy in:
20 T2B
then 3 Rounds:
15 Alt. DB Snatches
20 Jumping Squats
Buy out:
20 T2B
Time cap: 7 min.
Rx+ 30 T2B
DONNERSTAG, 24. NOVEMBER 2022
A:
3-3-3-3-3-3 Split Jerk
6 sets of 4/4 Archer Ring Rows
Start a new round of both exercises every 2:30min.
B:
AMRAP in 12min of:
12 (American) KB Swings
12 KB Squats
12 Single-arm KB Push Presses
RX: 24/16kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
2 Broad Jumps
6 Plate Squats
10 Plate G2OH
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1min. Plank Hold
1min. Superman Hold
1min. Squat Hold
1min. Hollow Hold
1min. Superman Hold
1min. Squat Hold
1min. Plank Hold
Focus on device:
1min Damper 10
1min Damper 1
STRENGTH
A:
5 Sets of:
5 Back Squats @ 2,5 - 5kg Heavier
8 BB Shoulder Press From the floor
in the Shoulder Press Work up to a 8RM
B:
4 Rounds of
10 D-Ball Squats on Shoulder
10m Sandbag Lunges on same shoulder
Rest 30sec.
10 Sandbag Squats on other Shoulder
10m Sandbag Lunges on same shoulder
Rest 2min.