Impressionen
WORKOUT OF THE DAY
FREITAG, 24. DEZEMBER 2021
Team of 2, 12 days of Christmas:
1 Cluster (12 reps)
2 Power Cleans (22 reps)
3 Deadlift (30 reps)
4 DB Goblet Lunges (36 Reps)
5 Pull-ups (40 Reps)
6 KB-Swings (42 Reps)
7 Wallballs (42 reps)
8 Shoulder to Overhead (40 reps)
9 Box Jumps (36 reps)
10 T2B (30 reps)
11 Lateral Burpees (22 reps)
12 Alt DB Snatches (12 reps)
You will be performing the workout like this…. (do the same exercises but alternate after every exercise)
1 1
2 2 1 1
3 3 2 2 1 1
...
Time cap: 45min.
DONNERSTAG, 23. DEZEMBER 2021
A:
6 sets of 5 (weighted) Strict Chin-ups or Negative Pull-ups (Outdoor: Bent Over Rows)
6 sets of 12 DB Hamstring Curls
Start a new round of both exercises every 2:30min.
B:
AMRAP in 15min of:
21/15 Calorie Bike/AB
16 Heavy Kettlebell Swings
30 AbMat Sit-ups
16 Goblet Reverse Lunges (same KB)
STRENGTH
A:
Front Squats
5x1 @ 89-95%
3x3 @ 65% w/3 sec down 3 sec pause at bottom
B:
3-4 rounds
6 BB Bench Press
6-10 Cyclist Squat
16 Bicep Curl to Shoulder Press
8/8 Bulgarian Split Squats
MITTWOCH, 22. DEZEMBER 2021
A:
6-5-4-6-5-4 TnG (Squat) Snatch
Practise proper Barbell Cycling
Start a new round of both exercises every 2min.
B:
2 rounds of:
1)
AMRAP in 4min of:
20 Wallballs (Outdoor: Air Ball or Medball Cleans)
5 (Heavy) Power Cleans
2)
AMRAP in 4min of:
5 Burpee Pull-ups (Outdoor: Burpee Tuck Jumps)
12/9cals Row
Rest 2min between AMRAPs.
GYMNASTICS
A:
Handstand walk: technical coaching incl video analysis
B:
Christmas surprise WOD 3