Impressionen

WORKOUT OF THE DAY

WOD

DONNERSTAG, 17. NOVEMBER 2022

A:
Every 90sec for 12min do:
1 Segmented Snatch Deadlift + 1 Snatch High Pull + 1 Snatch

B:
21-15-9 reps for time of:
Fan Bike or Row calories
Snatches

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 50/35kg

Timce cap: 10min.


BOOTCAMP

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

10 DB Snatches
5 Burpees
10 Wallballs
5 Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

20 Banded Good Mornings
20sec. Superman Hold
20 Medball Russian Twists
20sec. Hollow Hold

Focus on device:
30sec. EASY
30sec. FAST
10sec. FULL REST


STRENGTH

A: 
5 Sets of: 
5 Back Squats @ 70% 
10 BB Shoulder Press From the floor 
in the Shoulder Press Work up to a 10RM 

B: 
4 Rounds of 
12 Cyclist KB Squats w/ 3sec. Down. 1sec. Pause at bottom 
12 Push Press w/2xKB 
into 20m overhead Carry 
10/10 Db Tricep Kick Backs 
20 Banded Tricep Extension 

WOD

MITTWOCH, 16. NOVEMBER 2022

A:
8-8-8-8-8 Front Squats
5 sets of 30-60sec. Deadhang
Start a new round every 3min.

B:
AMRAP in 10min of:
15 Medball Cleans
10 T2B


GYMNASTICS

A:
EMOM 20 
1) 45 sec. Device 
2) 30 Sec Prectice Butterfly Pull ups 
3) 8-12 Parelate Facing Burpees 
4)  30 sec. HS Walk Prectice 

B:
4-5 Rounds of 
6-8 Strict C2B Pull Ups 
6-8 Dips 
20 sec. Bottom Ring Support Hold
30 sec. Hollow Rocks 

 

WOD

DIENSTAG, 15. NOVEMBER 2022

A:
Every 90sec. for 12min do:
3 Power Cleans (no TnG)

B:
AMRAP 6 
6-8-10-12...
Plate G2OH
OH Lunges 
Burpees To Plate

2 Min Rest 

6min. Max Cal Row 
every 2 min do (Start on 0:00)
10 Sit Ups 
15 Air Squats 

2 min Rest 

EMOM 6 
35 Double Unders + 3 Power Clean and Jerk (Level 3: 60/42,5kg)


BOOTCAMP

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

12 DB Thrusters
9 Ring Rows
6 DB Cleans
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

1min Plank Hold
40sec. Superman Hold
20sec. REST

Focus on device:
2 rounds of:
1min. EASY
1min FAST
1min MODERATE
REST 1min


OLYMPIC WEIGHTLIFTING

A:
Every 90 sec. For 10 Sets.
1 Power Clean  + 2 Hang Power Clean 

B: 
Barbell Cycling 
1)  
2-3 Sets UB Reps 
7 Clean DL 
7 Hang Power Power Clean 
7 Push Jerk
60 sec. Between Sets.

Rest as Needed

2) 
2-3 Sets UB Reps 
5 Clean DL 
5 Hang Power Power Clean 
5 Push Jerk
60 sec. Between Sets.

Rest as Needed

3) 
2-3 Sets UB Reps 
3 Clean DL 
3 Hang Power Power Clean 
3 Push Jerk
60 sec. Between Sets.