Impressionen
WORKOUT OF THE DAY
SAMSTAG, 22. JANUAR 2022
A:
4-4-4-4-4 Sumo Deadlift
5 sets of 20 Alt. KB Gorilla Row
Start a new round of both exercises every 3min.
B:
For Time :
21-15-9
WallBalls
Burpees
American KB Swings
Time Cap: 9 min
RX:
KB: 24/16KG
WB: 20/14 Lbs
C:
Core
16x 20 sec. on/ 10 sec. off
1) Holow Hold / Hollow Rock
2) Superman Hold / Superman Rock
ADVANCED CLASS
"Open 19.1"
Amrap 15
19 wall ball
19/15 cal Row
FREITAG, 21. JANUAR 2022
A:
Every 1:30min. for 12 Sets
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
B:
AMRAP 10
20 Alt. DB Snatches
30 Air squats
40 Double Unders
Level 1: 12.5/5kg
Level 2: 17.5/10kg
Level 3: 22.5/15kg
DONNERSTAG, 20. JANUAR 2022
A:
4-4-4-4-4-4 Shoulder Press
6 sets of 15 Stiff Leg DL on 10-20kg Plate
Start a new round of both exercises every 2:30min.
B:
EMOM 20
1) 12 Box Step ups w/2 KB in Front rack
2) 10-15 Push ups
3) 20 Sec Hollow + 10 Sit Ups
4) Max Cal Row
5) Rest
Level 1: 12/8kg
Level 2: 16/8-12kg
Level 3: 20/12kg
STRENGTH
A:
Sumo Deadlift
6x5 Work up to a heavy set of 5
Try to add more weight than last week
B:
3-4 rounds
12 DB incline Row
10/10 Staggerd Stand DL
15 JM Tricep Press
15 DB Seated Arnold Press