Impressionen
WORKOUT OF THE DAY
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
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
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