Impressionen
WORKOUT OF THE DAY
DONNERSTAG, 25. AUGUST 2022
A:
EMOM for 15min do:
2 Power Snatches with 2sec. Pause at catch position (no TnG)
B:
7 rounds for time and load of:
30 Double-unders
3 Hang Squat Snatches (unbroken)
Note: choose a challenging load for the snatch but they have to be unbroken
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
4 DB Cleans - R
4 DB Push-Press - R
4 DB Cleans - L
4 DB Push-Press - L
20 Jumping Jacks
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10m Banded Side Steps (per side)
10m Banded Monster Walk
20 Abmat Sit-ups
Focus on device:
20sec. EASY
20sec. MODERATE
20sec. FAST
STRENGTH
A:
Back Squats
5x5
All sets at heavy weight
B:
3 Rounds of
12 Romanian DL
12 Hip Thrusts
12/12 Bulgarian Split Squats
MITTWOCH, 24. AUGUST 2022
A:
8-8-8-8-8 Clean Grip Deadlifts
5 sets of 30-45sec. Handstand Hold (as close as possible to the wall)
Start a new round of both exercises every 3min.
B:
EMOM for 25min do:
1) 16/13 cal Row (Max 45 Sec.)
2) 10-15 pull ups
3) 15 BB Thursters
4) 10 Bar Facing Burpees (max 45 sec.)
5) Rest
Level 1: 25/15 kg
Level 2: 30/20 kg
Level 3: 35/25 kg
GYMNASTICS
A:
Bar MU Technique
B:
4 Rounds
15 Banded Lat Pull ups
15 Push ups
8 Pullups
30-40 Sec. Hollow Hold
8 Dips
DIENSTAG, 23. AUGUST 2022
A:
Every 90sec. for 18min do:
2 Clean & Split Jerks (no TnG)
B:
AMRAP in 6min of:
12 Power Cleans
21 Squats
Level 1: 42.5/30kg
Level 2: 60/42.5kg
Level 3: 80/60kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6 Burpees
6 Jumping Squats
6 Plate G2OH
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10m Seal Walk on Slides
10 Single Leg V-Ups
20 Banded Good Mornings
Focus on device:
Start every 1:10min:
9/6 cals @ FAST
You can switch devices
OLYMPIC WEIGHTLIFTING
A:
EMOM for 6min do:
1 Snatch Pull + 2 Power Snatch
EMOM for 6min do:
1 Low Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
EMOM for 6min do:
1 Hang Power Snatch
B:
Every 20 sec. for 4 min
3 Hang Power Snatch