Impressionen
WORKOUT OF THE DAY
MITTWOCH, 21. SEPTEMBER 2022
In Teams of 2 "Zeus":
3 rounds for time of:
30 Wallballs
30 Sumo Deadlift High-Pulls
30 Box Jumps
30 Push Presses
30-cal. row
30 Push-ups
10 body-weight Back Squats
Barbell: 35/25kg
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
DIENSTAG, 20. SEPTEMBER 2022
A:
5-5-5-5-5 Shoulder Press
5 sets 1-4 Deadhang to Inverted
Start a new round of both exercises every 2:30min.
B:
6x 60 sec. ON / 90 sec. OFF
3 Lateral Burpees Over Bar
2 Power Clean
1 Thrusters
Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5/5 Single Arm DB Thrusters
20m KB Famer Carry
20 Mountain Climbers
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 GHD Hip Extension
8 Leg Lifts and Hip Raise
16 Crunches
Focus on device:
Run 800m and then remaining time max cals on a Bike or Fan Bike @MODERATE-FAST pace
OLYMPIC WEIGHTLIFTING
A:
EMOM for 6min do:
1 Snatch + 1 Hang Snatch + 1 OHS
EMOM for 6min do:
1 Snatch + 1 Hang Snatch
EMOM for 6min do:
1 Snatch
B:
Every 20 sec. for 6 min
1 Squat Snatch
MONTAG, 19. SEPTEMBER 2022
A:
5-5-5-5-5 DB Box Step-ups (per leg)
5 sets of 10 Hollow Rocks into 10 V-Ups into 10sec. Hollow Hold
Start a new round of both exercises every 2:30min.
B:
2x AMRAP 6 w/2 min rest in between
1)
2-4-6-8....
DB Snatch
DB Push press
5 T2B Between Rounds
2)
2-4-6-8...
Hang Clean w/2 KB
Box Step Overs w/2 KB
5 Kipping HSPU Between Rounds
Level 1: DB 15/10kg KB 2x 16/8kg
Level 2: DB 22.5/15kg KB 2x 20/12kg
Level 3: DB 25-27,5 /17,5-20kg KB 2x 24/16kg
ENDURANCE
3-5 rounds of:
30/21 cal Fan Bike
10/10m Single Arm KB Front Rack Walking Lunges @Medium Load
30/21 cal Ski Erg
10/10 Single Arm DB Push Press @20X0
30/21 cal Row
20m Reverse Walking Lunges
Target: STEADY PACE & NOSE BREATHING ONLY