Impressionen
WORKOUT OF THE DAY
SAMSTAG, 29. JANUAR 2022
A:
6-6-6-6-6-6 Front Squats
6 sets of 12 Plate Turkis Sit ups
Start a new round of both exercises every 2:30min.
B:
AMRAP 10
10 Thrusters
5 Burpee Box Jump Over
Level 1: 30/20kg
Level 2: 40/25kg
Level 3: 45/30kg
ADVANCED CLASS
A:
Jerk balance
High hang Clean
Clean and Jerk
B:
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
FREITAG, 28. JANUAR 2022
A:
6-6-6-6-6-6 Deadlift
6 sets of 12 Incline DB Row on Bench
Start a new round of both exercises every 2:30min.
B:
For Time:
21-15-9-15-21
American KB Swings
Medball Sit Ups
50 Double unders
Level 1: 16/8kg
Level 2: 20/12kg
Level 3: 24/16kg
DONNERSTAG, 27. JANUAR 2022
A:
Every 1 min. for 12 Sets
1 Snatch Pull + 1 Snatch
Start a new round of both exercises every 2:30min.
B:
4 x AMRAP 3 w/ 90sec. Rest
1)
6 Pull Ups
8 Double KB Front Squats
2)
6 Push ups
8 Double KB Cleans
Level 1: 16/8kg
Level 2: 20/12kg
Level 3: 24/16kg
STRENGTH
A:
Sumo Deadlift
6x4 Work up to a heavy set of 4
Try to add more weight than last week
B:
3-4 rounds
6 Chin Ups
10/10 Single Leg DL in Posted Position
15/15 Tricep Kick Backs
15 DB Side Raises