Impressionen

WORKOUT OF THE DAY

WOD

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 

WOD

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.

­

WOD

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