Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 11. NOVEMBER 2022

A:
Every 30sec. for 15min do:
1 (Squat) Snatch

B:
Every 90 sec., 3 rounds of:
1) 15 Box Jumps Overs + Plank Remaining time 
2) 20 Slam Balls + Double unders Remaining time 
3) 20 DB Snatches + Handstand Hold Remaining time 
4) Rest 

WOD

DONNERSTAG, 10. NOVEMBER 2022

A:
3-3-3-3-3 Overhead Squats
5 sets of 6/6 Single Arm Ring Rows with rotation
Start a new round every 2:30min.

B:
4x AMRAP 4 w/ 1 min Rest
400m run 
12 Burpees 
then:
A) Max Reps Sandbag Box Step ups overs
B) Max Cals Assault Bike

Alternate A+B.


BOOTCAMP

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

12 KB Swings
12 Goblet Squats
12 Bycicle Crunches
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

40 Mountain Climbers
20 Butt Kicks
20 Hollow Rocks

Focus on device:
20sec. MODERATE / 10sec. EASY
20sec. FAST / 10sec. REST


STRENGTH

A:
Deadlift
In 20 Min Window Work up to heavy
1 RM of the day in Deadlifts 
Bench Press
Work up to a 1 RM of the day 

B: 
3-5 Rounds 
10/10 DB Bulgarian Split Squats 
14 DB Chest Flys 
12 Bent Over BB Rows 
6-8 Strict T2B

WOD

MITTWOCH, 09. NOVEMBER 2022

A:
Every 90sec. for 12min do:
2 Clean + (Push-)Jerks

B:
EMOM for 18min do:
1) 12/9cals Row (max. 45sec. on the rower)
2) 45sec. AMRAP Thrusters
3) Rest

Level 1: 20/15kg
Level 2: 30/20kg
Level 3: 42.5/30kg


GYMNASTICS

A:
EMOM 20 
1) 45 sec. Device 
2) Pulling Practice 
3) 45 sec. Device 
4) Pressing Prectice

B:
4-5 Rounds of 
6-8 False Grip Ring Pull Ups 
6-8 Dips 
20 sec. Top Ring Support Hold
30 sec. Hollow Hold