Impressionen

WORKOUT OF THE DAY

WOD

DONNERSTAG, 16. JUNI 2022

A:
in team of 3 
For Time 
5000m Row or Ski erg
or
10000m Bike
+
300 Air Squats 
250 Plate G2OH 20/15 kg 
200 Push Ups
150 Deadlifts 60/40kg
100 Burpees 

Time Cap: 30min 
Note: one is always working on the divice and the other two 
you go i go on the excersises 


B:
18 Rounds 20s. on/10s. off 
1) Plank
2) Side Plank Raises

WOD

MITTWOCH, 15. JUNI 2022

A:
4-4-4-4-4 Romanian Deadlift
5 sets of 20m Double KB Bottom Up Overhead Walk
Start a new round of both exercises every 2:30min.

B:
For time:
Row 1000m / Bike 2000m
21 Cleans
15 Thrusters
Row 500m / Bike 1000m
15 Cleans
12 Thrusters
Row 250m / Bike 500m
9 Cleans
9 Thrusters

Level 1: 30/20kg
Level 2: 35/25kg 
Level 3: 42.5/30kg


GYMNASTICS

A:
Ring Mu Drills 

B:
EMOM 16
1) 14/10 Cal Assault bike 
2) 14 DB Hang Clean + jerk 2xDB
3) max Reps Butter Fly Pull ups  
4) Rest

C:
4 rounds if Time 
1 min Plank
20/20 Side Plank Hip Touch

WOD

DIENSTAG, 14. JUNI 2022

A:
EMOM for 5min do:
3 Power Snatch + 3 Overhead Squat
EMOM for 5min do:
2 Power Snatch + 2 Overhead Squat
EMOM for 5min do:
1 Power Snatch + 1 Overhead Squat

B:
for time 
100-80-60-40-20 Double Unders
10-8-6-4-2 Devil Presses
in between every round 
200m Run
16/12 Cal Assault Bike 

Time cap: 20min.


BOOTCAMP

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

10 Single DB Box Step-ups
8 DB Goblet Front Squats
6 Single Arm Devil Presses
(DBs @ light load)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

50-40-30-20-10 reps of:
Sit-ups
Single-Unders
If you finish before 7min, rest of time: Plank Hold

Focus on device:
2min @ Damper 9
Rest 15sec
2min @ Damper 7
Rest 15sec
2min @ Damper 5


OLYMPIC WEIGHTLIFTING

A:
EMOM 5
2 Snatch Pull + 1 Power Snatch 
EMOM 6
1 Snatch Pull + 1 Low Hang Power Snatch + 1 Power Snatch 
EMOM 6 
1 Power Snatch 

B:
Every 20 sec. for 4 min 
3 Power Snatch