Impressionen
WORKOUT OF THE DAY
DONNERSTAG, 10. FEBRUAR 2022
A:
4-4-4-4-4-4 Front Squats
6 sets of 15-20 V-Ups or Tuck-Chrunches
Start a new round of both exercises every 2:30min
B:
6 rounds of:
1:30min AMRAP / 1:30min OFF:
10 Jumping Squats
14 DB Snatches
Max cal Assault Bike / Concept2 (alternate each round)
STRENGTH
A:
Sumo Deadlift
6x2 all sets heavier then last week
B:
3-4 rounds
12 Landmine row
12/12 Single leg Deadlift w/DBs
Max. reps DB sitting Overhead Extension
Max. Sandbag hold
MITTWOCH, 9. FEBRUAR 2022
A:
4-4-4-4-4-4 Deadlift
6 sets of 10 Landmine Rows
Start a new round of both exercises every 2:30min
B:
Five 2-minute rounds of:
20 DB Box Step-ups, 50/40cm Box (use plates to adjust hight)
Max reps of DB Push Presses
Rest 2 minutes between rounds
Level 1: 12.5/5kg
Level 2: 17.5/10kg
Level 3: 22.5/15kg
GYMNASTICS
A:
Inverted Burpees and Handstand-Press: technical coaching
B:
10-9-8-…1 reps for time of:
1-2-3-…10
Thrusters (40/30kg)
T2B
DIENSTAG, 8. FEBRUAR 2022
A:
EMOM for 15min do:
1 Squat Snatch + 1 Overhead Squat
B:
4 rounds
400m run
21 Air Squats
15 American KB Swings
9 Target Burpees (Pull-up bar or tent)
OLYMPIC WEIGHTLIFTING
A:
Every 1:30 min for 5 sets
3 Power Cleans
B:
Every 1:30 min for 5 sets
3 Jerks
C:
EMOM 12
2+1 Clean & Jerks