Impressionen
WORKOUT OF THE DAY
DIENSTAG, 14. DEZEMBER 2021
A:
8-6-4-8-6-4 TnG Power Cleans
Practise proper Barbell Cycling
Start a new round of both exercises every 2min.
B:
“Elizabeth”
21-15-9 reps for time of:
Cleans, 60/42.5kg
Ring Dips
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6/6 DB Clean + Jerk
6/6 DB Snatches
12 Box Dips
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
40 Mountain Climbers (Hands on a Medball)
30 Russian Twists
5/5 Plank Reach
Focus on device:
1min Easy / 1min Moderate / 1min Hard / 1min FULL REST
OLYMPIC WEIGHTLIFTING
A:
4×2 Pocket Power Snatch
B:
6×2 Power Snatch
C:
4×5 Snatch Pull TnG
MONTAG, 13. DEZEMBER 2021
In Teams of 2, for time of:
100 Synchro AbMat Sit Ups
50 Double DB Front Squats (Partition However)
50 Ring Rows
50 Single DB Devils Presses (Partition However)
10 Rope Climbs Partition However
50 Double DB Front Squats (Partition However)
100 Synchro AbMat Sit Ups
Level 1: 10/5kg
Level 2: 15/10kg
Level 3: 22.5/15kg
CROSSCIRCUIT
Station 1
AMRAP in 8min of:
12/9cals on the Bike
12/9cals on the Rower
12/9cals on the Ski-erg
Station 2
EMOM for 8min do:
1) 10 Compression Sit-ups
2) 10 Hip Extensions @20X1
Station 3
EMOM for 8min do:
1) 1-3 Rope Climbs
2) 10 Ring Rows
Station 4
AMRAP in 8min of:
8 Double DB Front Squats
8 Double DB Push Jerks
8 Double DB Devils Presses
NEXT WEEK’S HIGHLIGHTS
MONDAY
Team of 2 Workout
TUESDAY
STRENGTH: Power Cleans / WOD: “Elizabeth”
OLY: Snatch
WEDNESDAY
STRENGTH: Close Grip Bench Press + Unilateral Leg work / WOD: Tough intervals with promised shoulder burn.
THURSDAY
STRENGTH: Snatch / WOD: Short Tripplet
STRENGTH WOD: Front Squat + 4 rounds of Body Building Exercises
FRIDAY
STRENGTH: Pull-ups + RDL / WOD: Longer tough tripplet
SATURDAY
STRENGTH: Front Squats + Handstand Practise / WOD: Death by…