Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 30. SEPTEMBER 2022

A:
Every 30sec. For 15min do:
Odd: 1 Power Snatch
Even: 1 Squat Snatch (or as low as you can)

B:
AMRAR 14
1000/800m Ror or 2000/1600m Bike
Max Rounds 
21 WallBalls
15 Sit Ups 
9 Push Ups

Rx: T2B

WOD

DONNERSTAG, 29. SEPTEMBER 2022

A:
5-5-5-5-5 Sumo Deadlift
5 sets of 3-6 Wide Grip Pull-ups (try to pull to you neck)
Start a new round of both exercises every 3min.

B:
AMRAP 12 
21/15 cal Assault Bike 
then 
2 Rounds 
5 HSPU
7 Pull Ups 
9 Box Step Overs w/2xDB
12 G2OH w/2xDB

Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg


BOOTCAMP

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

10 Plate G2OH
10 Plate Overhead Lunges
10 Plate Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Medball Sit-ups
10 Medball Hamstring Curls
10 Medball Russian Twists

Focus on device:
Start with Damper 3, go up  by 1 every minute


STRENGTH

A:
Front Squats / Back Squats 
in 20 min Build up to a heavy 
1 Front Squats + 1 Back Squats 
in between set do a set of 
8 Pendley Rows

B:
3 Rounds 
20 Seated Banded Hamstring Curls into 15 DB Stiff Leg DL
15/15 BB Split Squats 
30 Sec. Sandbag Hold

WOD

MITTWOCH, 28. SEPTEMBER 2022

A:
Every 90sec. For 12min do:
3 Power Cleans (no TnG) with a second pause at mid thigh position

B:
4x 2-minute rounds of:
10 Burpees
200m Sprint
Max reps of Burpees
Rest 3 minutes between rounds.


GYMNASTICS

A: 
T2B Technique

B: 
4 Rounds 
16 Banded Pull Ups 
10 Archer Push Ups 
2-4 Negative Ring MU
30-40 Sec. Hollow Flutter Kicks
5 Weigthed Dips