Impressionen

WORKOUT OF THE DAY

WOD

MITTWOCH, 29. JUNI 2022

Team of 2 "Eva"
5 rounds for time of:
800m Run (2x 400m)
30 American Kettlebell Swings (RX: 32/24kg)
30 Pull-ups


GYMNASTICS

A:
Bar Mu Drills 

B:
EMOM in 16min of:
1) Cal Device 
2) DB/KB Movement
3) max Reps Gymnastics Movement
4) Rest

C:
3 rounds for time of:
20 Alt. Star Fish 
20 Knee tucks
30-40 sec. Hollow hold

WOD

DIENSTAG, 28. JUNI 2022

A:
5-5-5-5-5 Push Press
5 sets of 6/6 DB Suitcase RNT Split Squats
Start a new round of both exercises every 2:30min.

B:
4 rounds for time of:
15 Jerks
50 Squats

Level 1: 1/4 BW
Level 2: 1/2 BW
Level 3: 3/4 BW


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:

9 DB Deadlifts
6 DB Squats
3 DB Push Press
(same DBs for all movements)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Side Bends
20sec Supine GHD Hold

Focus on device:
1min @ Moderate
30sec. @ Easy
1min @ Hard!
60sec Full Rest


OLYMPIC WEIGHTLIFTING

A:
EMOM 5
1 Snatch Pull + 2 Power Snatch 
EMOM 6
1 Low Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch 
EMOM 6 
1 Hang  Power Snatch 

B:
Every 20 sec. for 4 min 
3 Hang Power Snatch

WOD

MONTAG, 27. JUNI 2022

A:
5-5-5-5-5 Box Squats
5 sets of 6/6 Chinese DB Rows
Start a new round of both exercises every 2:30min.

B:
"Tabata Fight gone bad"

Tabata Wallballs (RX: 9/6kg)
Tabata Sumo Deadlift High-pull (RX: 35/25kg)
Tabata Box Jumps (small box)
Tabata Push Press (RX: 35/25kg)
Tabata Row Calorie


Tabata score is the lowest reps performed in any of the intervals.


ENDURANCE

2 rounds of:
Run 800m
Row 1000m
Bike 2000m
Ski 800m

Target: STEADY PACE & you should be able to talk 

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