Impressionen

WORKOUT OF THE DAY

WOD

DONNERSTAG, 27. OKTOBER 2022

AMRAP in 40min @ STEADY PACE (max 70% effort):
Row 500m
5m DB Deadlift March
10 Double DB Cleans
Bike 1000m
5 Renegade Rows w/Push-ups
10 Double DB Front Squats
Run 400m
5 Strict Pull-ups
10 T2B


BOOTCAMP

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

10 DB Snatches
6 DB Hang Cleans
2 Inch Worms
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

5/5 Side V-Ups
10/10 Heel Touches
10 Empty Bar Kang Squats

Focus on device:
1min MODERATE
30sec. FAST
30sec. EASY


STRENGTH

A:
Deadlift
In 20 Min Window Work up to heavy
3 Reps in Deadlifts No TNG
8 Bench Press 

B: 
3 Rounds of:
15 DB Incline Bench w/ Pause
Reps w/ 3s. Down and 2s. Pause at Bottom
20 Banded Russian KB Swings
Pull Ups
Set 1: 10 Reps w/Band Tempo 3s. Down
Set 2: 8 Reps Bodyweight w/3s. Down
Set 3: 5 Reps try Weighted

WOD

MITTWOCH, 26. OKTOBER 2022

A:
5-5-5-5-5 Push Press @30X1
5 sets of 10m Single Leg Hops
Start a new round every 2:30min.

B:
AMRAP in 8min of:
2-4-6... Wall Walks
6-8-10... Wall Balls  
10 Sit Ups

2min REST

AMRAP in 8min of:
6-8-10.. DB Clean + Jerk 
12-14-16... DB Front Rack Lungers
12/9 Cal Fan Bike 

Rx: 
DB 22.5/15kg
Wall Ball 20/14lbs


GYMNASTICS

A: 
Muscle Up Technique

B: 
5 Rounds of
5 Weighted Strict Pull Ups 
5 Weighted Strict Dips 
5 Strict HSPU

 

WOD

DIENSTAG, 25. OKTOBER 2022

A:
8-8-6-6-4-4 Back Squats
6 sets of 15 Banded Face Pulls
Start a new round of both exercises every 2:30min. Try to be heavy on the last 3 sets.

B:
5 sets of 1min ON / 2min OFF:
10 Thrusters
Max reps. Lateral Burpees over the Barbell

Level 1: 20/15kg
Level 2: 30/20kg
Level 3: 42.5/30kg


BOOTCAMP

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

20 Butt-Kicks
5 Push-ups
20 Squats
5 Push-ups
20 High-Knees
5 Push-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Tuck Ups
10 Superman Rocks
10/10 Side Plank Raises

Focus on device:
Start with Damper 9
Every minute go down by 1.


OLYMPIC WEIGHTLIFTING

A:
EMOM 12 
1-4) 3 Cleans + 1 Jerk
5-8) 2 Cleans + 1 Jerk
9-12) 1 Clean + 1 Jerk 

B: 
AMRAP 2
10 UB Power Clean + Jerk

2 Min. Rest 

AMRAP 2
5 UB Power Clean + Jerk 

2 Min. Rest 

AMRAP 2
Power Clean + Jerk Fast Singles