Impressionen
WORKOUT OF THE DAY
NEXT WEEK’S HIGHLIGHTS W44
MONDAY
STRENGTH: Back Squat / WOD: Long EMOM with DB Snatch / ADDITIONAL EXERCISE: Scapular Work with Banded WY-Pulls
ENDURANCE: Steady Pace Workout
TUESDAY
WOD: 4 Rounds in Team of 2
WEDNESDAY
STRENGTH: Tempo Push Press / WOD: Rounds for Time with Push Press / ADDITIONAL EXERCISE: Unilateral Leg with Singel Leg Work
GYMNASTICS: Hand Stand / Walk / HSPU Technique
THURSDAY
STRENGTH: Clean / WOD: Short AMRAP work with a Ball
STRENGTH CLASS: Deadlift
FRIDAY
STRENGTH: Snatch / WOD: Every 5min for 15min Time Work on Stations
SATURDAY
STRENGTH: Overhead Squat / WOD: Several short workouts
SAMSTAG, 29. OKTOBER 2022
A:
5-5-5-5-5 Overhead Squats
5 sets of 8 DB GHD Prone Rows
Start a new round every 2:30min.
B:
For Time:
30/21 Cal Fan Bike or Bike
30 Pull Ups
2min REST
12-15-18-21 reps of:
T2B
DB Snatch
2min REST
30 Pull Ups
30/21 Cal Fan Bike or Bike
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg
Time cap.: 20min.
ADVANCED CLASS
A:
Work ups to a 3RM thrusters in 20 min
B:
Team of two
First one finish Fran then the other goes
21-15-9
Thruster @42.5/30kg
Pull Up
Rest wile partner is working
10 rounds
3 Clean and jerks @60/42.5kg
3 Bar facing burpees
FREITAG, 28. OKTOBER 2022
A:
Every 90sec. For 12min do:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
B:
EMOM for 20min of:
1) 10-15 DB Bench Press
2) 12/9 Cal. Row
3) 15 KB Goblet Squats
4) Max Reps Double unders
RX: DB 22.5/15kg KB 32/24