Impressionen

WORKOUT OF THE DAY

WOD

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 

 

WOD

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

WOD

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