Impressionen

WORKOUT OF THE DAY

WOD

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 

WOD

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

WOD

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