Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 18. MÄRZ 2022

A:
5-5-5-5-5 Strict (C2B) Pull-ups
5 sets of 1min Practise Kick-up into free Handstand + hold it
Start a new round of both exercises every 2:30min.

B:        
5x 90 sec. ON / 90 sec. OFF        
10 Thrusters         
10 Slam ball        
max cal Assault Bike        
        
RX: BB 35/25kg ball 30/20 lbs        

WOD

DONNERSTAG, 17. MÄRZ 2022

A:
4-4-4-4-4-4 Low Bar Back Squat
6 sets of 10-15 Diamond Push-ups
Start a new round of both exercises every 2:30min.

B:
EMOM for 20min of:
1) 15- 20 Double KB Push Press 
2) 12/9 Cal Ski Erg
3) 15-20 American KB Swings  
4) 12-15 A-Jumps on 3 20kg Plates
5) Rest

Level 1: 16/8kg    
Level 2: 20/12kg    
Level 3: 24/16kg    


BOOTCAMP

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

12 KB Swings
12 Abmat Sit-ups
12 Reverse KB Goblet Lunges
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Seated Leg Raises over KB
10 KB Russian Twists
10m Crab Walk (with as much extended legs as possible)

Focus on device:
10 rounds of 20sec. @80% + 10sec. Full Rest
2min easy pace


STRENGTH

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

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

C:
3-4 rounds 
15 DB Curls w/3sec Down
12/12 BB Skull crushers

WOD

MITTWOCH, 16. MÄRZ 2022

A:
Every 45sec. for 16sets do:
1 Hang Power Snatch + 1 Hang Squat Snatch

B:
Death by Power Snatch (light weight!) + Burpee over Bar (lateral)
1st min: 1 Power Snatch + 1 Burpee over Bar
2nd min: 2 Power Snatches + 2 Burpee over Bar


GYMNASTICS

A:
HS push up - technical coaching

B:
4 rounds for time of:
1 Rope Climb
2 Wall Walks
4m Handstand Walk
8 Pull-ups
16cals Row