Impressionen

WORKOUT OF THE DAY

WOD

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 

WOD

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 

 

WOD

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