Impressionen
WORKOUT OF THE DAY
FREITAG, 21. OKTOBER 2022
"The Seven"
Seven rounds for time of:
7 Handstand Push-ups
7 Thrusters (RX: 60/42.5kg)
7 Knees to elbows
7 Deadlift (RX: 110/75kg)
7 Burpees
7 (American) Kettlebell Swings (RX: 35/24kg)
7 Pull-ups
RX:
Thruster Heavy
Deadlift Moderate - Heavy
KB- Swings Heavy
DONNERSTAG, 20. OKTOBER 2022
A:
5-5-5-5-5 Bench Press @30X1
5 sets of 10 T2R
Start a new round of both exercises every 3min.
B:
3x 1:30 on. / 3 min. off
18/14 Cal. Fan Bike
Max Reps DB Snatch
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Plate G2OH
8 Burpees to Plate
8 Russian Twists with Plate
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8/8 Landmine Twists
40 Mountain Climbers
Focus on device:
10sec. FAST
20sec. Rest
30sec. EASY
STRENGTH
A:
Deadlift
In 20 Min Window Work up to heavy
4 Reps in Deadlifts No TNG
10 BB Floor Press
B:
3 Rounds of:
Max Reps Banded Push Ups
20 Chest Supported Rows
into
10 banded Wide Grip Pull Ups
12 DB Arnold Press
MITTWOCH, 19. OKTOBER 2022
A:
3-3-3-3-3 Low Bar Back Squats
5 sets of 10 Wide Grip Pull-ups (unbroken)
Start a new round of both exercises every 2:30min.
B:
5 Rounds for time of:
21cals Any Bike or Row
15m DB Front Rack Walking lunges
9 T2B
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg
Time cap: 17min.
GYMNASTICS
A:
Pull Ups Technique
B:
5 Rounds of
5 Weighted Strict Pull Ups
5 Weighted Strict Dips
30-40 Sec. Hollow Hold