Impressionen
WORKOUT OF THE DAY
DIENSTAG, 26. JULI 2022
A:
Every 75sec. for 15min do:
2 Snatches (no Tng)
B:
50-30-10 reps for time of:
Hang Power Snatches
Lunges
x2 Double Unders
Level 1: 20/15kg
Level 2: 30/20kg
Level 3: 42.5/30kg
Time cap: 14min
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 Hang DB Cleans
10 Jumping Lunges
8 Russian DB Box Step Ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
Multiple sets of:
30sec. Sorenson Hold
10 Crunches or V-Ups
Focus on device:
Tabata on any Device @ TOUGH Pace
1min Rest
2min @ MODERATE (same device)
MONTAG, 25. JULI 2022
A:
3-3-3-3-3-3 Wide Grip Bench Press
6 sets of 8 Banded Kang Squats (nice and controlled with a tough band)
Start a new round of both exercises every 2:30min.
B:
For Time:
50 Box Jumps Overs
10 Shoulder to Overhead
100 Air Squats
10 Shoulder to Overhead
25 Burpee Box Jump Overs
Level 1:40/30kg
Level 2: 50/35kg
Level 3: 60/42.5kg
ENDURANCE
Row 2000m
Bike 4000m
Ski 2000m
Run 1600m
Target: STEADY PACE & you should be able to talk
NEXT WEEK’S HIGHLIGHTS W30
MONDAY
STRENGTH: Wide Grip Bench Press / WOD: For Time with all kinds of exercises
TUESDAY
STRENGTH: Snatch / WOD: 50-30-10 WOD
WEDNESDAY
WOD: SUPRISE WOD
THURSDAY
STRENGTH: Bradford Presses / WOD: 4 Rounds for Time with simple exercises
FRIDAY
WOD: Long Steady AMRAP
SATURDAY
STRENGTH: Clean / WOD: EMOM with Push Jerk