Impressionen

WORKOUT OF THE DAY

WOD

DONNERSTAG, 15. SEPTEMBER 2022

AMRAP in 4min of:    
4 Burpees     
6 Hang Power Cleans + Jerk     
    
1min Rest    
    
AMRAP in 9min of:    
4 Burpees     
6 Hang Power Cleans + Jerk     
8 T2B     
60 Double Unders     
    
1min Rest    
    
For Time:
30 Burpees     
15 Hang Power Cleans + Jerk     
90 Double Unders     
15 T2B     
30 Burpees     

Level 1: 30/20 kg    
Level 2: 42,5/30 kg    
Level 3: 60/42,5 kg 
   


BOOTCAMP

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

16 DB Suitcase Walking Lunges
8 Push-ups / 8 Ring Rows (alternate every round)
8 Box Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

20 Heel Touches
20 Glute Bridges
20 Toe Touches

Focus on device:
25sec. EASY
25sec. MODERATE


STRENGTH

A:
Front Squats / Back Squats 
in 20 min Build up to a heavy 
2 Front Squats + 2 Back Squats 
in between set do a set of 
12-15 Landmine T-bar Row

B:
3 Rounds 
12 DB Stiff Leg DL w/3 sec Down 
20 BB Reverse Lunges
20 Sumo Stand DB Squats on Boxes 
Hold DB in between your legs

WOD

MITTWOCH, 14. SEPTEMBER 2022

A:
6-6-6-6-6 Shoulder Press
5 sets of 2-4 Skinning the cat (nice & controlled)
Start a new round of both exercises every 2:30min.

B:
AMRAP in 15min of:
4 Bar Muscle-ups
6 DB Turkish Get-ups
8 Ring Push-ups

Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 20/15 kg

Scale BMUs = 6 Pull-ups + 6 Box Dips


GYMNASTICS

A:
HSPU Technique

B: 
4 Rounds 
4 HSPU w/ Tempo Down Slow as possible
8 Pegg Pushups On Box
8-12 Seated DB Strict Press
30 Sec. As Many V-Ups as possible 

 

WOD

DIENSTAG, 13. SEPTEMBER 2022

A:
6-6-6-6-6 DB Box Step-ups (per leg)
5 sets of 6/6 Single Arm Turkish Sit-ups
Start a new round of both exercises every 2:30min.

B:
For Time:
30 American KB Swings 
30 Sit Ups 
60 WallBalls 
30 KB Box Step Overs 
30/21 Cal Fan Bike

Level 1: 16/8 kg, 14/10 Lbs WallBall
Level 2: 20/12 kg, 20/14 Lbs WallBall
Level 3: 28/20 kg, 30/20 Lbs WallBall


BOOTCAMP

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

6 DB Squats
6 DB Push Press
6 DB Renegade Rows (without Push-up)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

5/5 Side V-Ups
10 Goblet Kang Squats
10/10 Banded Side Steps

Focus on device:
1min. EASY
1min FAST


OLYMPIC WEIGHTLIFTING

A:
EMOM for 6min do:
2 Power Clean + 1 Front Squats + 1 Jerk
EMOM for 6min do:
1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Jerk
EMOM for 6min do:
1 Power Clean + 1 Front Squat + Jerk

B:
Every 30 sec. for 6 min 
1 Power Clean + Jerk