Impressionen
WORKOUT OF THE DAY
FREITAG, 14. JANUAR 2022
A:
5-5-5-5-5-5 Shoulder Press
6 sets of 15 DB Toes up Stiff Leg DL
Start a new round of both exercises every 2:30min.
B:
EMOM 20
1) 10-15 KB Push Press 2xKB
2) 14 Box Step Ups w/DB
3) 16 DB Hang Power clean
4) 10 Box Jumps (step down)
5) 15/12 cal Row
Level 1: DB 12.5/5kg KB 12/8kg
Level 2: DB 17.5/10kg KB 16/12kg
Level 3: DB 22.5/15kg KB 20/16kg
DONNERSTAG, 13. JANUAR 2022
A:
Every 30 sec for 15 min. (30 sets)
1 Power Clean and Jerk
B:
AMRAP 6
20 Alt. DB Snatches
15 Sit ups
10 Push Ups
Level 1: 12.5/5kg
Level 2: 17.5/10kg
Level 3: 22.5/15kg
STRENGTH
A:
Sumo Deadlift
6x6 Work up to a heavy set of 6
B:
3-4 rounds
12 Pendlay Row
10 Stiff Leg DL
20 Skull Crushers
15 DB Shoulder Press
MITTWOCH, 12. JANUAR 2022
"Sneaky Sevens"
7 Rounds For Time:
7 High Box Jump Overs (Outdoor: with tents do 7 Burpee Tuck HIGH Jumps)
7 Power Cleans
7 Toes to Bar (Outdoor: V-Ups)
7 Front Squats
7 Bar-Facing Burpees (Outdoor: Lateral Burpees over the bar)
7 Push Jerks (Outdoor: with tent do 7 Floor Presses)
7 Chest to Bar Pull-ups (Outdoor: 7 Bent Over Rows
RX: 60/42.5kg
GYMNASTICS
A:
Rope climb
B:
EMOM for 10‘
- 5 Thrusters @ 40kg/30kg and 5 T2B