Impressionen

WORKOUT OF THE DAY

WOD

DONNERSTAG, 23. JUNI 2022

For time of:
2000m Row
40 Push-ups
20 Burpees
4000m Bike
40 Abmat Sit-ups
20 V-Ups
1600m Run
40 Squats
20 Jumping Lunges


BOOTCAMP

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

8 KB Swings
6 KB Taters
4 KB Squats
3: 4x 250m Run / Rest: 30sec. between runs
4: AMRAP:

30 Banded Mountain Climbers
20 Banded Skater Steps

Focus on device:
45sec Easy / 15sec Fast


STRENGTH

A:
Bench Press
8@55%
6@67%
4@73%
3@826%
2x1@94%
2@79%

B: 
Alt. DB Incline Bench 
1) 12 w/ 2sec up + Down
2) 10 w/ 2 sec. Up + Down
3) 10 w/ 2 sec. up + Down 

C:
3x 12 KB Skull Crushers on the Floor w/2secs. Down

WOD

MITTWOCH, 22. JUNI 2022

A:
5-5-5-5-5 Push Press
5 sets of 6/6 Goblet Curtsy Squats
Start a new round of both exercises every 2:30min.

B:
EMOM for 16min do:
1) 50 Double Unders
2) 10 TNG Deadlifts
3) 6-10 (Kipping) Handstand Push-ups
4) Rest


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, 21. JUNI 2022

A:
5-5-5-5-5 Box Squats
5 sets of 8/8 Single Arm Bent over DB Rows
Start a new round of both exercises every 2:30min.

B:
5 Rounds for time of:
400m Run 
16 KB Clean + Jerk
12/12 KB Lunges
8 Burpees

Level 1: 16/8kg
Level 2: 20/12kg
Level 3: 24/16kg


BOOTCAMP

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

10 Wallballs
8 Burpees
6 Lateral Jumps over Medball
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 V-Ups
20 Banded Glute Bridges (fast reps)

Focus on device:
AMRAP of:
12/9cals Assault Bike
12/9cals Row
12/9cals Bike
12/9cals Ski

continue where you stopped on the 2nd time.


OLYMPIC WEIGHTLIFTING

A:
EMOM in 6min of:
2 Clean Pull + 1 Power Power Clean 
EMOM in 6min of:
1 Clean Pull + 1 Low Hang Power Clean + 1 Power Clean 
EMOM in 6min of:
1 Power Clean 

B:
Every 20 sec. for 4 min 
3 Power Clean