Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 4. FEBRUAR 2022

A:    
5-5-5-5-5-5 Front Squats     
6 sets of 8/8 Landmine Twists    
Start a new round of both exercises every 2:30min.    
    
B:    
For time
100 Double-unders    
21 Front Squats    
21 Push Presses    
100 Double-unders    
15 Front Squats    
15 Push Presses    
100 Double-unders    
9 Front Squats    
9 Push Presses    
    
Level 1: 35/25kg    
Level 2: 42.5/30kg    
Level 3: 55/35kg
    

WOD

DONNERSTAG, 3. FEBRUAR 2022

A:    
5-5-5-5-5-5 Deadlift     
6 sets of 10 Supinated Grip Body Row    
Start a new round of both exercises every 2:30min.    
    
B:    
AMRAP in 15min of:    
1 Deadlift    
50-m run    
2 Deadlifts    
100-m run    
3 Deadlifts    
150-m run    
4 Deadlifts    
200-m run    
etc.    
    
Level 1: 60/42.5kg    
Level 2: 100/70kg    
Level 3: 125/85kg    
Level 3: 125/85kg  
 


STRENGTH

A:    
Sumo Deadlift    
6x3 Work up to a heavy set of 3    
Try to add more weight than last week    
    
B:    
3-4 rounds     
12 Pendlay Row    
20 KB RDL DL    
30-40 Banded Tricep Extension     
20 Alt. Banded Dead Bug    

WOD

MITTWOCH, 2. FEBRUAR 2022

A:        
Every 90sec. for 15min (10sets) do:        
1 Snatch Deadlift + 1 Snatch (High) Pull + 1 Power Snatch + 1 Overhead Squat        
        
B:        
For time of 21-15-9 reps of:        
Thrusters        
Over and Under        
American KB Swings        
        
Time cap: 15min.        
        
Level 1: 35/25kg + 16-20/8-12kg        
Level 2: 42.5/30kg + 24/16        
Level 3: 55/35kg + 28/20kg     
   


GYMNASTICS

A: 
Butterfly PU: technical coaching

B:
21-19-15-12-9-6-3
Strict DB shoulder press in L-sit position
Cal row
after each set 1 strict ring MU or PU (scaled)