Impressionen
WORKOUT OF THE DAY
DIENSTAG, 11. JANUAR 2022
A:
7-7-7-7-7-7 Back Squats
6 sets of 12 Turkis sit ups
Start a new round of both exercises every 3min.
B:
2 x EMOM 6 w/ 3 min rest
13/10 cal bike
12 Deadlift
24 Air squats
Level 1: 60/40kg
Level 2: 80/55kg
Level 3: 100/70kg
OLYMPIC WEIGHTLIFTING
A:
Every 30 sec. for 30 sets
1 Power clean and Jerk
B:
Every 2 min for 5 sets
4 Clean Pull @90-100%
C:
3-4 sets
8 BB Role Outs
MONTAG, 10. JANUAR 2022
A:
5-5-5-5-5 Sumo Deadlift
5 sets of 8 Pendlay Row
Start a new round of both exercises every 3min.
B:
4 Rounds for time
400m run
10 Devils Press w/1 DB
15 Box Jump over
20 T2B
Level 1: 12.5/5kg
Level 2: 17.5/10kg
Level 3: 22.5/15kg
NEXT WEEK’S HIGHLIGHTS W2
MONDAY
STRENGTH: Sumo Deadlift / WOD: 4 Roudns of simple circuit training
TUESDAY
STRENGTH: Back Squats / WOD: 2x EMOM Legburn
OLY: Clean and Jerk
WEDNESDAY
WOD: You will like the number 7. Full body workout.
GYMNASTICS: Rope and thrusters
THURSDAY
STRENGTH: Power Clean and Jerk / WOD: Short AMRAP
STRENGTH: Sumo Deadlift + 4 rounds of Body Building Exercises
FRIDAY
STRENGTH: Shoulder Press / EMOM 20'
SATURDAY
STRENGTH: Snatch / WOD: AMRAP 10-15-20-25-30