Impressionen
WORKOUT OF THE DAY
MITTWOCH, 25. JANUAR 2023
Strength Upper
A1) 20-30 sec chin over bar pullup hold
rest 30
A2) 6-8 Db Bench press @20X1
rest 30
A3) 12 alt hand KB Gorilla rows @2010
rest 60 sec X3
B) 20 EMOM at 8/10 RPE
M1: Single Kb/DB overhead carry 15m heavy each arm
M2: Row 50 sec
M3: 8 heel raised Goblet Squat heavy
M4: Sandbag bearhug carry 30m
M5: Air bike 50 sec
C) Core
Tabata 20 sec work :10 rest X8
Hollow hold
GYMNASTICS:
Bar Skills
A) 3 rounds
10 hollow rocks + 10 scap only pullups + 10 sec HS hold
B) Bar skill #1
Advanced: Practice pullovers
Intermediate: Strict toes to bar
Beginner: Strict knees to chest
C) Bar muscle up skill
10 x power glide arch to pull down
3 x 10 reps barbell roller drill
Accumulate 2 mins wall back bend
3 x 6 reps Banded toes to bar for speed
5 sets of 2 BMU with credit card/wrist strap between your feet (make them pretty)
D) 3 rounds
max effort strict pronated chin ups
max effort strict ring dips
15-20 GHDSU
30 sec hollow hold
DIENSTAG, 24. JANUAR 2023
Upper Skills
A1) 30-40 sec nose to wall hs hold / perpendicular HS hold
rest 30
A2) 30 sec kipping pullup practice (chest to bar or chin over bar)
rest 60 X4
B) "Fight Gone Bad" at 8-9/10 RPE
3 rounds
1 min max reps at each station
*Wall balls
*Sumodeadlift high pulls
* Box jump
*Push press
*Rowing
*REST
No rest between stations
Rx+: 30/20#, 40/30kg, 30/24"
Rx: 20/14#, 35/25kg, 24/20
Int: 20/14#, 25/15kg, 24/20
Beg: 14/10#, 15/10kg, step ups
C) Stretch
Hip flexors, shoulders, Wrists
BOOTCAMP
A) At 7-8/10 RPE
20 AMRAP
20 cal Erg
20 Walking lunges holding single Db by your side
20 Alt hand Db power snatch
20 Double unders
B) 7 min AMRAP
60 sec Chinese plank on benches
6 abwheel/barbell roll outs
OLYMPIC WEIGHTLIFTING
A) Squat clean
5 at 70%, 4 at 75%, 3 at 80% 1RM (all singles)
Waves, rest 2 mins between waves X 2rounds
B) Clean pull
5 at 83% rest 2-3 X4
C) Split jerk from rack/blocks
2 reps building from 65% best jerk to moderate
rest 2 X5
MONTAG, 23. JANUAR 2023
A) Skills/Prep
Warm up to 80% of known max clean
(can be power or squat clean)
B) Open wod 18.2 at "game pace"
For time
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dual Db Front squats
Bar facing burpees
9 min cap
Into
1RM max clean in 3 mins
12 min cap for entire workout
Rx: 22.5/15kg DB
Int: 15/10kg DB
Beg: 10/5kg
C) Core
3 min face up Chinese plank hold across benches
4 min cap
ENDURANCE
15 AMRAP at 75% effort
2000/1750m Row
AMRAP in remaining time:
20/15 Cal Bike erg/ Air bike
40 double unders
rest 5
10 AMRAP at 85% effort
1500/1300m Row
AMRAP in remaining time:
15/10 Cal Bike erg/ Air bike
25 double unders
rest 5
5 AMRAP at 95% effort
45/38 Cal air bike
Max double unders in time remaining