Impressionen
WORKOUT OF THE DAY
FREITAG, 25. FEBRUAR 2022
A:
4-4-4-4-4-4 Tempo Back Squats @32X1
6 sets of 10 Scapular Pull-ups
Start a new round of both exercises every 2:30min.
B:
AMRAP in 2min for 8 rounds (15sec. time to switch):
1)
2 Rope Climbs
Max Meter Bike Erg
2)
20 Deadlift @ RX: BW
Max Meter Ski Erg
3)
50 Air Squats
Max Meter Row Erg
4)
16 KB Front Rack Tall Kneeling to Standing @ RX: 20/12kg
Max Cals on Assault Bike
DONNERSTAG, 24. FEBRUAR 2022
A:
Every 30sec. for 30 sets do:
1 Power Clean
B:
3 rounds for time of:
15 American KB-Swings
20 Box Jumps
250m Row
Level 1: 16/8kg
Level 2: 20/12kg
Level 3: 24/16kg
STRENGTH
A:
Sumo Deadlift
Find your 1 RM in 20 min
B:
3-4 rounds
6-10 strict pull ups
15 bench press w/DB
8 Sandbag squat
MITTWOCH, 23. FEBRUAR 2022
In Teams of 2, for time of:
30 Power Snatches
2000m Row
150 Wall Balls
2000m Run (split into 200m relay)
30 Clean & Jerk
Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg
GYMNASTICS
A:
Handstand-walk: technical coaching
B:
4 rounds for time
Buy in: 30 Wallballs
then
5 Ring kipping Pull-ups into lever position w/bended arms (scaled only ring PU)
5 Ring Dips
5 (strict) T2B
5 Wall Walks (scaled 2 Wall Walks)
Buy out: 30 Push-ups