Impressionen
WORKOUT OF THE DAY
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
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
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.