Impressionen
WORKOUT OF THE DAY
MONTAG, 03. OKTOBER 2022
6x 3:30min on / 1:30 off
1)
300m Run
20 Bar Facing Burpees
Max Reps Thrusters
2)
300m Run
20 Lateral Burpees
Max Reps Power Snatches
Level 1: 20/15kg
Level 2: 30/20kg
Level 3: 42.5/30kg
ENDURANCE
5-7 rounds of:
Run 200m
10m Walking Lunges
Row 200m
10m Spider Crawl
Ski 200m
10 Renegade Rows (w/o Push-up)
Bike 400m
10m Duck Walk
Assault Bke 12/9cals
Target: STEADY PACE & NOSE BREATHING ONLY
NEXT WEEK’S HIGHLIGHTS W40
MONDAY
WOD: Long Workout Rounds of 3:30 On / 1:30 Off
TUESDAY
STRENGTH: Clean / WOD: Team AMRAP
WEDNESDAY
STRENGTH: Front Rack Box Step-ups / WOD: Feel the burn with "Jacki"
THURSDAY
STRENGTH: Snatch / WOD: Stefan's Full Body Test
FRIDAY
STRENGTH: Low Bar Back Squats / WOD: Workout with Rounds 4-3-2-1
SATURDAY
STRENGTH: Bench Press / WOD: 3 Rounds for Time with Deadlifts / High Level Skill: Double Under Practise
SAMSTAG, 01. OKTOBER 2022
A:
4-4-4-4-4 DB Box Step-ups (per leg)
5 sets of 3-5 Dragon Flags
Start a new round of both exercises every 2:30min.
B:
For Time:
30 Deadlifts
30 Box Jumps overs
30 S2OH w/2DB
60 KB Swings
30 S2OH w/2DB
30 Box Jumps overs
30 Cleans
Rx :
BB 60/42.5kg
DB 22.5/15kg
KB 24/16kg
Time cap: 20min.
ADVANCE CLASS
A:
Barbell Cycling
1 min rest in between the cycles
1)
4x Every 1:30 min.
8 Hang Power Clean
2)
4x Every 1:30 min.
6 Hang Power Clean
3)
4x Every 1:30 min.
4 Hang Power Clean
B:
In a team of two change as you want only one works at a time
3 Rounds For time
80/55 Cal Row
60 Hang Clusters
40 HSPU
20 Synchro Bar Facing Burpees
10/10m HS Walk
50/35kg