Impressionen

WORKOUT OF THE DAY

WOD

DIENSTAG, 31. JANUAR 2023

A) HSPU Skill/Strength    
6-10 Strict HSPU/ Box Pike SHSPU    
rest 60 X4    
    
B) For max reps at 9.5/10 RPE    

5 rounds:    
45 sec Bar facing burpees    
45 sec rest     
45 sec power snatch     
45 sec rest     
45 sec Ski erg    
45 sec rest     
     
Rx/Rx+: 35/25kg    
Int: 25/15kg    
Beg: 15/10kg    

    
C) Core

3 rounds    
15 standing Kb woodchop each side    
20 V-ups    


BOOTCAMP

Split class into 3 groups and rotate them.
At 8-9/10 RPE for each:

A) 6 AMRAP
14 Box step overs holding Dbs 24/20"
12 Dual Db push press
14/10 Cal Ski
rest 2  

B) 6 AMRAP
14 Burpee pullups
12 DB Gorilla rows
14/10 Cal row
rest 2  

C) 6 AMRAP
14 Lateral jumps over DB
12 Single Db V-ups
14/10 Cal Air bike

D) Stretch
Hip flexors, shoulders, Wrists


OLYMPIC WEIGHTLIFTING

A) Power snatch
5 at 73%, 4 at 78%, 3 at 83% 1RM (all singles)
Waves, rest 2 mins between waves X 2rounds

B) Hang snatch high pull
5 at 83% rest 2-3 X4

C) Heaving snatch balance
From the rack,build to moderate from 50% Snatch
3-3-3-3
rest 2 mins 

WOD

MONTAG, 30. JANUAR 2023

A) Skills/Prep
EMOM 7
20 sec practice pulling movement for the wod


B) Open wod 15.3 at "game pace"
14 AMRAP
7 Ring muscle ups
50 wall ball shots 
100 double unders

Rx: Rings, 20/14#
Int: Chest to ring pullups, 20/14
Beg: jumpig c2b pullups. 10/10#, 200 Single unders


C) Core
3 rounds
8/8 Kb windmills 
20 total Kb plank pull throughs


ENDURANCE

Each at 75-85% pace
Start Group 1 on row station, group 2 on Bike station

3 sets:
40/32 cal row
20 x Shuttle runs (8m down and back = 1 rep)
40/32 cal Air bike
40/32 Cal ski
rest 3 mins

WOD

NEXT WEEK’S HIGHLIGHTS W5 / 2023

MONDAY
SKILL/Prep: practice movement  / WOD: Open wod 15.3 / CORE: 3 Rounds exercises
ENDURANCE: 3 Sets with 75-85% pace

TUESDAY
SKILL: HSPU / WOD: Interval Rounds / Core: 3 Rounds exercises
OLYMPIC WEIGHTLIFTING: Snatch

WEDNESDAY
STRENGTH : Front Squat / WOD: AMRAP with Thrusters / STRETCH: Hip flexors, shoulders, Wrists
GYMNASTICS: Ring Sklills + Handstand

THURSDAY
STRENGTH: Pull Ups + Bench Press + DB Flies / WOD: Long EMOM with Farmers Carry / CORE: finisher
STRENGTH: Sled drag walking backwards + DB Floor press / Giant set

FRIDAY
STRENGTH: Power Clean / WOD: AMRAP with Deadlift / STRETCH: Lats, ankles, hip flexors

SATURDAY
WOD: TEAM WOD in pairs