Impressionen

WORKOUT OF THE DAY

WOD

SAMSTAG, 28. JANUAR 2023

A) Strength
8 Strict press barbell @20X1
rest 30
12 single arm Db rows each arm @20X0
rest 60

B) Team wod in pairs at 8-9/10 RPE
"Synchro movements on all"
4 rounds for time:
10 synchro pullups
30 synchro Goblet squats
10 synchro power clean and jerks
30 Situps

30 min cap

*Rx+: 5 bar muscle ups, 35/25kg DB, 60/40kg, GHDSU
*Rx: Chest to bar, 25/20kg, 40/30kg, GHDSU
*Intermediate: Chin over bar, 20/15kg, 30/20kg, Straight leg situps
*Beginner: Jumping pullups, 15/10kg, 20/10kg, Butterfly situps

WOD

FREITAG, 27. JANUAR 2023

A) Skills Oly
Snatch pull + Power snatch
2+1
Each 90 sec X5
Build to heavy

B) Each at 9/10 RPE:
3 AMRAP
15 Power snatch
Max Cal row/ski
rest 90
3 AMRAP
9 single arm KB hang power snatch
Max Cal row/ski
rest 90
X 2 rounds

*Rx+ 50/35, 32/24kg
*Rx: 43/30, 24/16kg
*Intermediate: 30/20kg, 20/12kg
*Beginner: 20/10kg, 16/8kg

C) Core
20-30 Hanging knee to chest tuck hold
rest 60 X4

WOD

DONNERSTAG, 26. JANUAR 2023

A) Single leg strength
Walking lunges Dbs  50 feet unbroken 
(choose either dbs by sides, front rack, overhead) add load each round
rest 2 mins X4


AMRAP in 30min @7/10 RPE
Row 24/18cals
15m Duck walk
Ski 24/18cals
15m Horse walk
Bike 24/18cals
15m Ostrich walk
5 x 30m Shuttle run
15m crab walk

Nasel breathing ideally.


BOOTCAMP

Split class into 3 groups and rotate them.
At 8-9/10 RPE for each:

A) 6 AMRAP
14 Box jump 24/20
12 Pushups
10 American KB swings
rest 2  
B) 6 AMRAP
14 Burpee pullups
12 Ring rows
10 Kb Goblet squats
rest 2  
C) 6 AMRAP
14/10 Cal Air bike
12 Straight leg situps
10 Kb Goblet lunges

D) Stretch
Hip flexors, shoulders, Wrists


STRENGTH

A) Strict press + Push press
2 + 3 Build to heavy
rest 2 mins X4
X4

5 rounds for quality
A1)
5 Front squat
rest 60
A2) 8 seated single arm Db press e/a
rest 60
A3) 10 Cossack lunge each side holding KB in goblet
rest 60
A4) 12 pendlay barbell rows
rest 2

*Build in load each round. From 2 weeks ago.