Impressionen
WORKOUT OF THE DAY
MITTWOCH, 12. OKTOBER 2022
A:
8-6-4-8-6-4 Power Snatches (TnG)
Start a set every 2:30min.
B:
In Teams of 2, AMRAP in 15min of:
2 Squat Snatch
4 Clean and Jerks
30 Double-unders
Alternate full rounds.
Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg
GYMNASTICS
A:
Kipping Dips
B:
4 Rounds
30-40 Sec. Hollow Hold
20 sec Ring Support Hold
20 sec Bottom Ring Support Hold
4-6 Negative HSPU w/3 Sec. Down
4-8 Strict Pull Ups in Hollow
DIENSTAG, 11. OKTOBER 2022
A:
5-5-5-5-5 Front Rack Box Step-ups (each leg, max. on small box)
5 sets of 8 DB Z-Presses
Start a new round of both exercises every 3min.
B:
4x Tabata with 1min Rest in between:
1)
KB Goblet Reverse Lunges
2)
KB Swings
3)
Pull Ups
4)
V-Ups
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 DB Cleans
8 DB Front Rack Lunges
8 DB Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
6m back and forth Seal Walk
20 Banded Good Mornings
Focus on device:
30sec. MODERATE
30sec. REST
30sec. FAST
30sec. REST
..
OLYMPIC WEIGHTLIFTING
A:
EMOM for 6min do:
3 Clean + Jerk
EMOM for 6min do:
2 Clean + Jerk
EMOM for 6min do:
1 Clean + Jerk
B:
Every 20 sec. for 6 min
2 T'N'G Squat Clean
MONTAG, 10. OKTOBER 2022
A:
EMOM for 12min do:
1 Power Clean w/1sec Pause @ catch than immediately do a Front Squat
B:
AMRAP in 18min of:
5 Power Snatches
200m Run
10 KB SDLHP
50 Double Unders
20 KB Push Press
200m Run
30 Sit-ups
50 Double unders
Level 1: 30/20kg, 16-20/8-12kg
Level 2: 42.5/30kg, 24/16kg
Level 3: 60/42.5kg, 28/20kg
ENDURANCE
8-10 rounds of:
Row 500m / Bike 30cals (alternate each round)
8 Barbell Sit-ups (extended legs)
16 Barbell Good Mornings
8 Barbell Should Presses
16 Barbell Bent Over Rows (focusing on squeezing shoulder blades)
All exercises with an empty barbell. Focus on good form and controlled
tempo.
Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY