Impressionen

WORKOUT OF THE DAY

WOD

DONNERSTAG, 14. APRIL 2022

A:
5 sets of 35sec. Heavy Front Rack Holds
5 sets of 20 Jumping Lunges
Start a new round of both exercises every 2:30min.

B:
5 sets of:
3min ON/1min OFF
20 Target Burpees 
20 Push-ups 
20 Air Squats 
Max. reps DB Snatches

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


BOOTCAMP

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

Run 100m
12 Squat Jumps
8 Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

8 Ring Rows (core tight!)
40sec. Plank Jacks

Focus on device:
10 rounds of 20sec. @80% + 10sec. Full Rest
then 2min easy pace


STRENGTH

A: 
Back Squats 
work up to a 1RM Back Squat 

Bench Press 
10@50%
10@58%
10@63%
10@63%
10@63%

B:
15 DB Bench Press + DB Flys 
12 BB Pendlay Row  

WOD

MITTWOCH, 13. APRIL 2022

A:
Every 45sec. for 12min do:
1 Squat Clean + Jerk

B:
4 rounds for time of:
8 Sandbag Cleans
15 Pull-ups
Run 400m


GYMNASTICS

A:
Handstand hold, turn, walk: technical coaching

B:
EMOM for 15min of:
1) 3-5 Pull-up w/wide grip + 3‘‘ Chin-up Hold
2) 10/12cals row
3) 5 Ring Dip + 3‘‘ Support Hold

WOD

DIENSTAG, 12. APRIL 2022

AMRAP in 40min @ STEADY PACE of:
Assault Bike 12/9cals
2 Log Clean & Shoulder to Overhead
1 Monkey Rig
Ski 200m
10 Renegade Rows w/Push-ups
30sec. Hollow Rock
Bike 200m
10m Yoke Carry / 10m Heavy Barbell Back Rack Carry
2 Rope Climbs or 1 Legless Rope Climb


BOOTCAMP

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

10 DB Suitcase Deadlift - r
10 DB Suitcase Deadlift - l
10 DB Goblet Squats
10 DB Good Mornings (hold the DB in front of you)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10/10m Banded Side Walk (use short bands)
10/10 Banded Clamshells
20 Bicycle Crunches


Focus on device:
Steady pace - Try to find a sustainable pace but it should be challenging!


OLYMPIC WEIGHTLIFTING

A:
Every 30 sec for 15 min 
1 Squat Snatch 
Do same weight 2-3 time before advancing 

B:
Snatch Balance + Overhead Squats
6x 3+2