Impressionen

WORKOUT OF THE DAY

WOD

DIENSTAG, 21. DEZEMBER 2021

A:            
10-5-5-5-5-5 Close Grip Bench Press (Outdoor: Floor Presses)            
6 sets of 6/6 Single Leg Box Squats (2-3secs. Descent)            
Start a new round of both exercises every 2:30min. First set is warm-up            
            
B:            
"Half Chelsea"     
       
EMOM for 15 minutes perform:            
Beginner-Intermediate:            
5 Pull-ups (Outdoor: Bent Over Rows with 1/2 BW)            
10 Push-ups            
15 Squats            
            
Advanced:            

10 Pull-ups            
15 Push-ups            
20 Squats            
            

If you fall behind the clock, keep going for 15 minutes and see            
how many rounds you can complete.     
       


OLYMPIC WEIGHTLIFTING

A:        
Power Clean + Hang Squat Clean + Jerk         
Every 1:30 for 12 sets         
        
B:        

6x4 Clean pull         

WOD

MONTAG, 20. DEZEMBER 2021

A:        
Every 45sec. for 18min (24 sets) do:        
1 Clean + 1 Hang Clean        
Focus on technique.        
        
B:        

5 rounds for time of:        
50 Double-unders (Outdoor: use a blue mat)        
15m Single-arm DB Overhead Lunge        
        
Level 1: 10/5kg        
Level 2: 15/10kg        
Level 3: 22.5/15kg    
    

WOD

SAMSTAG, 18. DEZEMBER 2021

A:                    
8-5-5-5-5-5 Front Squats @22X1                    
6x 30-45sec. Free Handstand Practise (e.g. try to take feet off the wall)                    
Start a new round of both exercises every 2:30min. First set is warm-up                    
                    
B:                    
Death by:                    
10 Squats + x Burpees                    
                    

Death by = EMOM For as Long as Possible                    
10 Squats + 1 Burpee in the first minute                    
10 Squats + 2 Burpee in the second minute                    
10 Squats + 3 Burpee in the third minute
etc.     
               


ADVANCED CLASS

The Girls:                
Elizabeth                
Fran                 
Isabell                
Grace                
Amanda                 
                
Every 10 min- 1 girl                 
Scale as needed to get 4-5 min rest between girls!