Impressionen
WORKOUT OF THE DAY
DIENSTAG, 07. JUNI 2022
A:
5 sets of 6/6 Bulgarian Split Squats
5 sets of 10 Body Saws on Slides (controlled)
Start a new round of both exercises every 2:30min.
B:
EMOM for 20min of:
1) 14/11 Cal Ski
2) 20m DB Lunges
3) 16/12 Cal Row
4) 20m Sandbag Carry
5) Rest
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
20 Double Unders / 40 Single Unders
15 KB Swings
10 Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5/5 Crossover Sit-ups
10 Crunches
20sec. Superman Hold
Focus on device:
200m Row / 400m Bike @ 50% effort
Rest 1min
200m Row / 400m Bike @75% effort
Rest 1min
200m Row / 400m Bike @ 100% effort
Rest of the time: easy pace
OLYMPIC WEIGHTLIFTING
A:
Every 1:30 min for 10 Sets
3 Clean + 2 Front Squats + 1 Jerk
B:
6 sets:
1 Power Clean + 4 Push Press
MONTAG, 06. JUNI 2022
Team of 2: "Painstorm XIX"
As many rounds as possible in 40 minutes of:
5 Deadlifts
5 Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Barbell load: 42,5/30kg
Team mates have to switch after full rounds.
NEXT WEEK’S HIGHLIGHTS W23
MONDAY
STRENGTH: Clean / WOD: Team Painstorm
TUESDAY
STRENGTH: Bulgarian Split Squats / WOD: Long hard way EMOM
OLY: Clean/Front Squat/Jerk + Clean/Push Press
WEDNESDAY
STRENGTH: Snatch / WOD: Rounds for Time with Snatch
GYMNASTICS: Ring MU
THURSDAY
STRENGTH: Romanian Deadlift / WOD: For Time Push and Pull
STRENGTH: Bench Press + DB Flys + Armburning workout
FRIDAY
STRENGTH: Bench Press / WOD: AMRAP 50/50
SATURDAY
WOD: Long AMRAP Steady Pace