Impressionen
WORKOUT OF THE DAY
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
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
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