Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 10. JUNI 2022

A:
8-8-6-6-4-4 Bench Press
6 sets of 5 (weighted) Close Grip Chin-ups
Start a new round of both exercises every 2:30min.

B:
4 sets of 2:30min of AMRAP / 2:30min of Rest:
30 Squats
20 Single Arm KB Thrusters (10/10)
10 Push-ups
5 Burpees
Remaing Time: Max cal Row

Level 1: 12-16/8kg
Level 2: 20/12kg
Level 3: 24/16kg

WOD

DONNERSTAG, 09. JUNI 2022

A:
6-6-6-6-6 Romanian Deadlift
5 sets of 5 Overhead Squat with Wooden Stick & hanging KBs/DBs (w/bands)
Start a new round of both exercises every 2:30min.

B:
For time of:
3 rounds:
25/20 cal Assault Bike / Bike  
15 Hang Power Cleans
15 Push Presses

into 

3 Rounds:
200m Run 
21 KB-Swings 
15 Pull ups 

the weigth of the BB decreases
52,5 → 42,5 → 35kg
35 → 30 → 25kg


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:

12 DB Lunges
12 No Push-up Burpees
12 Box Step-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Hip Extensions
20 Flutter Kicks / Scissors Kicks (alternate exercises, left + right counts as 1)

Focus on device:
AMRAP in 7min of:
10/7cals on the Assault Bike
10/7cals on the Rower
10/7cals on the Ski-erg


STRENGTH

A:
Bench Press
8@55%
6@67%
4@73%
3@82%
2x1@89%
2@79%

B:
3 Sets 
10 Heavy DB Flys w/ 3sec Down 
+ 1 sec Pause at botton
into 
30 Banded Cable Flys light and fast 

C: 
3 Sets of 
15 weighted bar Dips 
15 BB Skull Crushers 
15 DB Single Arm Overhead
15 Tricep Extension each arm

WOD

MITTWOCH, 08. JUNI 2022

A:
3 sets of: Every 10sec. for 2min do: 1 Snatch
Rest 2min between sets. Try to have no fails.

B:
3 rounds for time of:
30 DB Hang Squat Snatches (Scale to Hang Power Snatches if needed)
30 V-Ups (Advanced: GHD sit-ups)

Level 1: 10/5 kg
Level 2: 12.5/7.5kg
Level 3: 15/10kg


GYMNASTICS

A:
Ring Mu Drills 

B:
EMOM 16
1) 14/10 Cal Assault bike 
2) 14 DB Hang Clean + jerk 2xDB
3) max Reps Butter Fly Pull ups  
4) Rest

C:
4 rounds if Time 
1 min Plank
20/20 Side Plank Hip Touch