Impressionen

WORKOUT OF THE DAY

WOD

SAMSTAG, 05. NOVEMBER 2022

A:
Every 90sec. for 12min do:
3 Hang (Squat) Snatches (TnG)

B:
For 6 min:
30 sec. on / 30 sec. off 
Max Reps Pull Ups 
Max Reps Alt. DB Snatch 

2 Min Rest 

EMOM 6min of:
30 Double Unders + 5 Power Snatches 

2 Min Rest 

AMRAP 6
4-6-8-10...
S2OH w/ 2 KB 
5 Box Jumps Overs 

RX: 
BB 50/35kg
DB 22.5/15kg
KB 20/12kg

RX+ 
BB 60/42.5kg
DB 27.5/17.5kg
KB 24/16kg

WOD

FREITAG, 04. NOVEMBER 2022

A:
4-4-4-4-4 Overhead Squats
5 sets of 8 Supinated Bent over Barbell Rows
Start a new round every 2:30min.

B:
Every 5 min. for 15 min.
1)
350/300m Row

2)
40/26 Cal Fan Bike 

3)
15-12-9 Reps Of 
KB Swings 28/20kg 
Lateral Burpees over KB 

Rx+ :
50/32 cal. Fan bike 
32/24kg KB

WOD

DONNERSTAG, 03. NOVEMBER 2022

A:
Every 30sec. for 15min do:
1 (Squat) Clean + 1 Split Jerk

B:
AMRAP in 10min of:
10 Medball Sit-ups
20 Medball Russian Twists
10 Wallballs


BOOTCAMP

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

7 DB Box Step-ups
7/7 DB Push Press
7/7 DB Hang Cleans
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

8 Toe Touches
8 Tuck-ups
8 Superman Rocks

Focus on device:
2min Damper 5
1min Damper 10
1min Damper 1
1min Damper 10
2min Damper 5


STRENGTH

A:
Deadlift
In 20 Min Window Work up to heavy
2 Reps in Deadlifts No TNG
Bench Press
Set 1: 12 w/ 2s. Down
Set 2: 10 w/ 2s. Down
Set 3: 8 w/ 2s. Down
Set 4: 6 w/ 2s. Down

B: 
1 Round  
Incline DB Bench Press
Max Reps @ 30/20kg
Max Reps @ 22.5/15kg
Max Reps @ 15/10kg
go streght into the next set after set one 

C:
Banded Pull Ups one round 
15 Wide Grip Pull ups 
15 Chin ups 
15 Normal Pull ups 
15 Wide Grip Pull ups 
15 Chin ups 
15 Normal Pull ups 

D: 
Banded Hamstring Curls 
100 Reps For time