Impressionen

WORKOUT OF THE DAY

WOD

MITTWOCH, 10. AUGUST 2022

In Teams of 2, for time of:            
50/38 Cal Fan Bike             
30 Synchro clap Push-Ups             
35 Clean and Jerk             
90 Synchro Goblet DB Reverse Lunges             
35 Clean and Jerk             
30 Synchro clap Push Ups             
50/38 Cal Fan Bike             
            

Time cap: 40min.            
            
Level 1: BB 40/30kg - DB 20/12.5kg            
Level 2: BB 55/40 kg - DB 25/17.5kg            
Level 3: BB 70/50kg - DB 30/22.5kg  
         

WOD

DIENSTAG, 09. AUGUST 2022

A:
4-4-4-4-4-4 Push Jerk
5 sets 6 Sissy Squats @ Body Weight or Loaded
Start a new round of both exercises every 2:30min.

B:
3 sets of: 3min ON / 1:30min OFF
100m Heavy DB Farmer Carry (no dropping!)
20 KB Swings
15 KB Goblet Squats
10 KB Push Press (5/5)
Remaining Time: Max. Cals on Assault Bike

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

 


BOOTCAMP

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

10 KB Swings
10 KB Front Rack Lunges (5/5)
10 KB Push Press
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

20sec. Plank Jacks
20sec. Plank Steps (with feet up & down)
20sec. Standing Side Crunches

Focus on device:
1min Damper 1
2min Damper 3
1min Damper 5
2min Damper 7
1min Damper 10

WOD

MONTAG, 08. AUGUST 2022

A:    
4-4-4-4-4 Tempo Back Squats @31X1    
5 sets of 8-10 Evil Wheel or Barbell Roll-outs    
Start a new round of both exercises every 2:30min.    
    
B:    

AMRAP in 20min of:    
20/15 Row    
10 Burpees Box Jump Overs     
50 Double Unders     
10/10 Alt. V-Ups     


ENDURANCE

4 rounds of:
Row 500m
10 Double KB Deadlifts
Bike 1000m
20 Squats
Ski 500m
10 Ring Rows / Pull-ups
Run 400m
20 Lunges

Target: STEADY PACE & you should be able to talk