Impressionen
WORKOUT OF THE DAY
MITTWOCH, 31. AUGUST 2022
SUPRISE WOD
GYMNASTICS
A:
Hand Stand Walk 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
DIENSTAG, 30. AUGUST 2022
A:
6-6-6-6-6 Clean Grip Deadlifts
5 sets of Handstand Push-up Practise (if you can do it, 5x 5-8 HSPU)
Start a new round of both exercises every 3min.
B:
EMOM for 20min of:
1) 8 Devil Presses
2) 10-15 Box Jumps
3) 10 DB Box Step Over
4) 14/11 Cal Ski Erg
5) Rest
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Ring Rows
10 Push-ups
15 Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
15 Banded Good Mornings
6 Ab-Wheel Roll-outs
Focus on device:
1min EASY-MODERATE @ Damper 7
1min MOERATE @ Damper 5
1min FAST @ Damper 3
30sec. Rest
OLYMPIC WEIGHTLIFTING
A:
EMOM for 6min do:
1 Clean Pull + 2 Power Clean
EMOM for 6min do:
1 Low Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
EMOM for 6min do:
1 Hang Power Clean
B:
Every 20 sec. for 4 min
3 Hang Power Clean
MONTAG, 29. AUGUST 2022
A:
Every 75sec. for 15min do:
1 Squat Clean + 1 Front Squat + 1 Split Jerk
B:
"Gwen"
Clean and Jerk 15-12-9 reps
Touch and go at the floor only. Even a re-grip off the floor is a foul.
No dumping. Use the same load for each set. Rest as needed between sets.
Go as heavy as possible.
ENDURANCE
Row 1500m
30 DB Snatches
Bike 3000m
30 Pull-ups
Ski 1500m
30 Push-ups
Run 1200m
30 V-Ups
Assault Bike 90cals
Target: STEADY PACE & you should be able to talk