Impressionen

WORKOUT OF THE DAY

WOD

DIENSTAG, 18. OKTOBER 2022

A:
Every 90sec. For 12min do:
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
If possible do Squat Snatches.

B:
Buy in: 1000/800m Row

3 Rounds For Time:
30 Squats
20 Push Ups 
50 Double Unders 

Buy Out: 800m Run 

Time Cap: 20min


BOOTCAMP

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

8 Box Jumps
8 Box Step Ups
8 DB Snatches
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

6/6 Turkish Sit-ups
6/6 Single Leg V-Ups

Focus on device:
10sec. EASY
10sec. MODERATE
10sec. FAST
30sec. FULL REST


OLYMPIC WEIGHTLIFTING

A:
EMOM 12 
1-4) 3 Snatch
5-8) 2 Snatch
9-12) 1 Snatch 

B: 
AMRAP 2
10 UB Power Snatch

2 Min. Rest 

AMRAP 2
5 UB Power Snatch 

2 Min. Rest 

AMRAP 2
Power Snatch Fast Singles 

WOD

MONTAG, 17. OKTOBER 2022

A:
4-4-4-4-4 Front Rack Box Step-ups (each leg, max. on small box)
5 sets of 6 DB Z-Presses
Start a new round of both exercises every 3min.

B:
4 Rounds, each for time of:
12cals Fan Bike
8 C2B Pull-ups
12cals Row
8m Handstand Walk OR 3 Wall Climbs

90 sec rest between rounds.


ENDURANCE

2-3 rounds of:
1000m Row
12 Ring Rows
12 Push-ups
800m Run
12 KB Swings
12 KB Goblet Squats
60cals Fan Bike
12 Walking Lunges
12 DB Hang Cleans

Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY
Time cap: 45min .

WOD

NEXT WEEK’S HIGHLIGHTS W42

MONDAY
STRENGTH: BB Front Rack Box Step-ups / WOD: 4 Rounds with C2B
ENDURANCE: Steady Pace Workout

TUESDAY
STRENGTH: Snatch / WOD: 3 rounds leg and chest workout
OLYMPIC WEIGHTLIFTING: Snatch

WEDNESDAY
STRENGTH: Low Bar Back Squats / WOD: 5 Rounds of 21 - 15 - 9 Cal/Reps
GYMNASTICS: Pull Ups Technique

THURSDAY
STRENGTH:Tempo Bench Press / WOD: Interval with finding your Max reps at Snatch
STRENGTH CLASS: Deadlift

FRIDAY
WOD: Long WOD "The Seven" / HIGH LEVEL SKILL: T2R

SATURDAY
STRENGTH: Clean / WOD: Long EMOM