Impressionen

WORKOUT OF THE DAY

WOD

SAMSTAG, 02. APRIL 2022

A:
5 sets of 40sec. Heavy Front Rack Holds
5 sets of 6/6 Goblet Bulgarian Split Squats
Start a new round of both exercises every 2:30min.

B:
Run as many meters as possible in 25min:
The amount of meters are determinded by your max rep of the following exercises:
 - Pull-ups
 - DB Snatches (RX:22.5/15kg)
 - Wall Ball Shots
You are allowed to run for each rep 10m. All movements need to be max rep 
unbroken every time. After finishing the reps + run you repeat this again
until 25min are reached.


e.g. Athlete 1 does 15 Pull-ups + 20 DB Snatches + 37 Wallballs: He will then go for a 
run of 720m. After this run he repeats this procedure again and again…

WOD

FREITAG, 01. APRIL 2022

A:
Every 90sec. for 10 sets do:
2 Segmented Clean Deadlift + 1 Power Clean + 1 Front Squat

B:
AMRAP in 15min of:
5 Strict (C2B) Pull-ups
10 Ring Push-ups
20 Box Step-ups (75/60cm)

WOD

DONNERSTAG, 31. MÄRZ 2022

"Light Linda"
24-21-18-15-12-9-6-3 reps for time of:
Bodyweight Deadlift
¾ bodyweight Bench Press
½ bodyweight Squat Clean

Note: Scale weights appropriate to you   


BOOTCAMP

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

6/6 Single Arm KB Thrusters
10m Duck Walk
6 Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Hanging Leg (T2B) or Knee Raises
16 Walking Lunges

Focus on device:
1 Min. On Damper 9
1 Min. On Damper 2


STRENGTH

A:
5x 1 Back Squat
Work up to a heavy set of 1 
But not a 1 rm just a heavy single

B:
3-4 Rounds
10m Walking Lunges w/DB Front rack 
1 BB Shoulder Press

C:
3-4 rounds
15 DB Front Raises
20 DB Skull Crushers