Impressionen
WORKOUT OF THE DAY
MITTWOCH, 02. NOVEMBER 2022
A:
4-4-4-4-4 Push Press @30X1
5 sets of 5/5 Plate Lateral Box Step-downs
Start a new round every 2:30min.
B:
4 rounds for time of:
400m run
30 Push Presses
20 Jumping C2B Pull-ups
RX: 30/20kg
Time cap: 20min.
GYMNASTICS
A:
Hand Stand / Walk / HSPU Technique
B:
EMOM 20
1) 6-8 DB Arnold Press
2) 6-8 DB Bent Over Row
3) 6-8 Strict HSPU
4) 6-8 Strict Pull Ups
DIENSTAG, 01. NOVEMBER 2022
In Teams of 2:
4 rounds for time of:
20 Squat Clean & Jerk
20 T2B
800m Run (together)
Time cap: 30min.
Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg
MONTAG, 31. OKTOBER 2022
A:
6-6-5-5-3-3 Back Squats
6 sets of 12 Banded WY-Pulls
Start a new round of both exercises every 2:30min. Try to be heavy on the last 3 sets.
B:
EMOM for 20min of:
1) 16 DB Snatches
2) 45 sec. Ski Erg
3) 6-10 Strict Pull ups
4) Max Reps Double Unders For 45 sec.
5) Rest
ENDURANCE
15min on Bike
15min on Ski-erg
15min on Assault Bike
Every 3min do (alternating): 12 DB Snatches / 12 V-Ups
Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY