Impressionen

WORKOUT OF THE DAY

WOD

DONNERSTAG, 06. OKTOBER 2022

A:
EMOM for 12min do:
1 Power Snatch w/1sec Pause @ catch than immediately do an Overhead Squat

B:
Stefan's Full Body Test
For time of:
40 Back Squats @ 75% of BW
60 Pull-ups
40 Deadlifts @ BW
60 Push-ups
40 Power Snatches @ 1/2 BW

Scale weights according to your feel + physical level.


BOOTCAMP

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

12 KB-Swings
8 Burpees
4 Devil Presses
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

12 Sit-sup
8 Tuck Crunches
12 Standing Side Crunches

Focus on device:
1min Damper 1
1min Damper 4
1min Damper 7
1min Damper 10
and down again..


STRENGTH

A:
Deadlift
In 20 Min Window Work up to heavy
6 Reps in Deadlifts No TNG
10 BB Bench Press 

B: 
3 Rounds of:
Max Reps Archer Push up 
into 
Max Reps Push ups 
12 DB Skull Crushers 
14-18 Preacher Curls 

WOD

MITTWOCH, 05. OKTOBER 2022

A:
6-6-6-6-6 Front Rack Box Step-ups (each leg)
5 sets of 10 DB Z-Presses
Start a new round of both exercises every 3min.

B:
"Jackie"

For time:
1000m row
50 Thrusters
30 Pull-ups

RX: 20/15kg


GYMNASTICS

A:
Hand Stand/Walk Technique

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 

 

WOD

DIENSTAG, 04. OKTOBER 2022

A:
8-6-4-8-6-4 Power Cleans (TnG)
Start a set every 2:30min.

B:
In Teams of 2, AMRAP in 15min of:
12 T2B
24 Wallballs
12 (Heavy) KB Snatches (alt. Arm)
24 Jumping Squats


BOOTCAMP

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

10 Double DB Thrusters
10 DB Floor Presses
10 Knee Raises or T2B
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

50sec. Plank Hold
10sec. REST
50ec. Superman Hold
10sec. REST
50sec. Plank Jacks
10sec. REST
20sec. Hollow Hold
10sec. REST

Focus on device:
52sec. EASY
8sec. VERY FAST


OLYMPIC WEIGHTLIFTING

A:
EMOM for 6min do:
3 Squat Snatches 
EMOM for 6min do:
2 Squat Snatches 
EMOM for 6min do:
1 Squat Snatch

B:
Every 20 sec. for 6 min 
1 Hang Snatch