Impressionen
WORKOUT OF THE DAY
DONNERSTAG, 20. JANUAR 2022
A:
4-4-4-4-4-4 Shoulder Press
6 sets of 15 Stiff Leg DL on 10-20kg Plate
Start a new round of both exercises every 2:30min.
B:
EMOM 20
1) 12 Box Step ups w/2 KB in Front rack
2) 10-15 Push ups
3) 20 Sec Hollow + 10 Sit Ups
4) Max Cal Row
5) Rest
Level 1: 12/8kg
Level 2: 16/8-12kg
Level 3: 20/12kg
STRENGTH
A:
Sumo Deadlift
6x5 Work up to a heavy set of 5
Try to add more weight than last week
B:
3-4 rounds
12 DB incline Row
10/10 Staggerd Stand DL
15 JM Tricep Press
15 DB Seated Arnold Press
MITTWOCH, 19. JANUAR 2022
A:
Every 1:15 sec. for 10 sets
1 Squat Clean + 1 High Hang Squat Clean + 1 Jerk
B:
6xAMRAP 2 w/ 2min. Rest in between
1)
Buy in:
8 Pull Ups
16 Squats w/ Sandbag
8 Pull ups
Max Reps Shuttle Run w/sandbag (10m)
2)
Buy in:
10 Wallballs
8 Burpees
10 Wallballs
Max Cal on Bike
GYMNASTICS
A:
Ring Muscle up: technical introduction
B:
5 rounds for time:
- 1 wall walk complex (inverted burpee into 1/2 HS turn, wall walk into 1/2 HS turn)
- 1 bar complex
(1 PU, 1 CTB, 1 T2B)
- 1 core complex
(3 lateral V-ups, 3 V-ups, 3 lateral V-ups, 3 superman rocks)
DIENSTAG, 18. JANUAR 2022
A:
AMRAP 35
In Team of Three:
1) Max Cal Row
2)
50 Double Unders
40 Deadlifts
30 Hang Power Cleans
20 Front Rack Reverse Lunges
(always one person working on the rower and the other two working
on the exercises. change as they want)
Level 1: 30/25kg
Level 2: 42.5/30kg
Level 3: 50/35kg
OLYMPIC WEIGHTLIFTING
A:
High Hang Snatch
5x3
B:
EMOM 12
2 Snatch
C:
Snatche Pull
5x4