Impressionen

WORKOUT OF THE DAY

WOD

DONNERSTAG, 24. MÄRZ 2022

A:    
5-5-5-5-5 Strict Wide Grip Pull-ups    
5 sets of 5-8 Kipping Handstand Push-ups or Practise Kipping-/Scaled HSPU    
Start a new round of both exercises every 2min.    
    
B:    

AMRAP in 20min of:
10 DB Hang Clean and Jerk    
14/11 Cal Row    
18 Sit ups     
22 DB Lunges    
    
Level 1: 15/10kg    
Level 2: 20/15kg    
Level 3: 25/17.5kg  
  


BOOTCAMP

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

16 Wallballs
10 Medball Russian Twists
4 Man Makers @ Light Weight
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

45sec. Plank Hold
45sec. Plank Jacks
Rest 1min
45sec. Superman Hold
45sec. fast Glute Bridges
Rest 1min
45sec. Top of Crunch Hold
45sec. Sit-ups

Focus on device:
25/19cals MODERATE + 1min Rest    
20/15cals MODERATE-FAST + 1min Rest
15/9cals VERY FAST + remaining time EASY.    


STRENGTH

A: 
Back Squat 
5x 2
Work up to a heavy set of 4

B:
3-4 Rounds 
6+6 Heavy BB Front Rack Reverse lunges
2 BB Shoulder Press 

C:
3-4 rounds 
15 DB Lateral Raises
10-15 Diamond Push Ups

WOD

MITTWOCH, 23. MÄRZ 2022

A:
3-3-3-3-3-3 Low Bar Back Squat
6 Sets of 5-12 Push-ups on Sypoba Board
Start a new round of both exercises every 2:30min.

B:
EMOM for 15min do:
1) 15/12cal Assault Bike
2) 15 Medball Cleans
3) 12 Double KB Push Press

Scale reps/cals as needed.


GYMNASTICS

A:
Bar Pull-over: Technical coaching

B:
For time
Buy in: 20 T2B
then
20 WB + 1 x ring dip and 3‘‘ support hold
18 WB + 2 x ring dip and 3‘‘ support hold

10 WB + 6 x ring dip and 3‘‘ support hold
Buy out: 2‘ HS hold on wall

WOD

DIENSTAG, 22. MÄRZ 2022

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

B:
3 rounds for time of:
Row 500m / Run 400m
21 Hang Power Snatches

Level 1: 25/15kg
Level 2: 30/20kg
Level 3: 35/25kg


BOOTCAMP

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

5 Pull-ups / Ring Rows
10 Push-ups
15 Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

Accumulate 60sec. of L-Hold or Tuck Hold hanging on the bar
Accumulate 3min of Squat Hold
Remaining time: Peeing Dog (alternate after every 10 reps the side)

Focus on device:
50sec. Easy / 10sec. Fast


OLYMPIC WEIGHTLIFTING

A:
Everty 90 sec of 12 sets  
Clean + Front Squats + 2 Jerk 
Work up to a 1RM of the day 

B:
Every 2 min for 5 sets 
3 Split Jerk