Impressionen
WORKOUT OF THE DAY
DONNERSTAG, 13. JANUAR 2022
A:
Every 30 sec for 15 min. (30 sets)
1 Power Clean and Jerk
B:
AMRAP 6
20 Alt. DB Snatches
15 Sit ups
10 Push Ups
Level 1: 12.5/5kg
Level 2: 17.5/10kg
Level 3: 22.5/15kg
STRENGTH
A:
Sumo Deadlift
6x6 Work up to a heavy set of 6
B:
3-4 rounds
12 Pendlay Row
10 Stiff Leg DL
20 Skull Crushers
15 DB Shoulder Press
MITTWOCH, 12. JANUAR 2022
"Sneaky Sevens"
7 Rounds For Time:
7 High Box Jump Overs (Outdoor: with tents do 7 Burpee Tuck HIGH Jumps)
7 Power Cleans
7 Toes to Bar (Outdoor: V-Ups)
7 Front Squats
7 Bar-Facing Burpees (Outdoor: Lateral Burpees over the bar)
7 Push Jerks (Outdoor: with tent do 7 Floor Presses)
7 Chest to Bar Pull-ups (Outdoor: 7 Bent Over Rows
RX: 60/42.5kg
GYMNASTICS
A:
Rope climb
B:
EMOM for 10‘
- 5 Thrusters @ 40kg/30kg and 5 T2B
DIENSTAG, 11. JANUAR 2022
A:
7-7-7-7-7-7 Back Squats
6 sets of 12 Turkis sit ups
Start a new round of both exercises every 3min.
B:
2 x EMOM 6 w/ 3 min rest
13/10 cal bike
12 Deadlift
24 Air squats
Level 1: 60/40kg
Level 2: 80/55kg
Level 3: 100/70kg
OLYMPIC WEIGHTLIFTING
A:
Every 30 sec. for 30 sets
1 Power clean and Jerk
B:
Every 2 min for 5 sets
4 Clean Pull @90-100%
C:
3-4 sets
8 BB Role Outs