Impressionen
WORKOUT OF THE DAY
NEXT WEEK’S HIGHLIGHTS W3
MONDAY
STRENGTH: Back Squats / WOD: For Time with Thrusters
TUESDAY
WOD: Long team Workout
OLY: Snatch
WEDNESDAY
STRENGTH: Clean / WOD: AMRAP with Pull Ups
GYMNASTICS: Ring Muscle up ans walk complex
THURSDAY
STRENGTH: Shoulder Press / WOD: EMOM 20'
STRENGTH: Sumo Deadlift + 4 rounds of Armburning
FRIDAY
STRENGTH: Snatch / Short AMRAP
SATURDAY
STRENGTH: Sumo Deadlift / WOD: For Time 21-15-9
SAMSTAG, 15. JANUAR 2022
A:
EMOM 15
2 Snatches
B:
AMRAP 16
10-15-20-25-30...
OH Lunges w/ Plate
10-12-14-16-18....
Hang Power Snatches
20-30-40-50-60
Double Unders
Level 1: BB 30/20kb / Plate 10/5kg
Level 2: BB 40/30kg Plate 15/10
Level 3: BB 50/35kg / plate 20/15kg
ADVANCED CLASS
EMOM 9
4x Hang Power Snatch (practise the bounce technique)
"OPEN 17.2"
AMRAP 12
2 Rounds:
50 ft walking lunges
16 Toes To Bar
8 DB Power Cleans 15/22,5kg
2 Rounds:
50 ft walking lunges
16 bar MU
8 DB Power Clean 15/22,5kg
FREITAG, 14. JANUAR 2022
A:
5-5-5-5-5-5 Shoulder Press
6 sets of 15 DB Toes up Stiff Leg DL
Start a new round of both exercises every 2:30min.
B:
EMOM 20
1) 10-15 KB Push Press 2xKB
2) 14 Box Step Ups w/DB
3) 16 DB Hang Power clean
4) 10 Box Jumps (step down)
5) 15/12 cal Row
Level 1: DB 12.5/5kg KB 12/8kg
Level 2: DB 17.5/10kg KB 16/12kg
Level 3: DB 22.5/15kg KB 20/16kg