Impressionen

WORKOUT OF THE DAY

WOD

DIENSTAG, 28. DEZEMBER 2021

A:
EMOM for 12min do:
1 Power Snatch + 1 Overhead Squat (Outdoor in case of bad weather: 1 Power Clean + 1 Front Squat)

B:
For Time:
30 Power Snatches (Outdoor: 30 Power Cleans)
2000m Row / 4000m Bike
100 WallBalls (Outdoor: 100 Medball Cleans)

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg

WOD

MONTAG, 27. DEZEMBER 2021

A:
8-4-4-4-4-4 Close Grip Bench Press (Outdoor: Floor Presses)
6 sets of 5/5 Plate Loaded Box Step Downs (slow and controlled)
Start a new round of both exercises every 2:30min. First set is warm-up

B:
AMRAP in 10min of:
1 Burpee Box Jump (Outdoor: Burpee Tuck Jump under the tent)
1 Push Jerk (Outdoor: 2 Russian KB Swings)
2 Burpee Box Jumps
2 Push Jerks (Outdoor: 4 Russian KB Swings)
3 Burpee Box Jumps
3 Push Jerks (Outdoor: 6 Russian KB Swings)
...

Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 52.5/35

WOD

FREITAG, 24. DEZEMBER 2021

Team of 2, 12 days of Christmas:            
1 Cluster (12 reps)            
2 Power Cleans (22 reps)            
3 Deadlift (30 reps)            
4 DB Goblet Lunges (36 Reps)            
5 Pull-ups (40 Reps)            
6 KB-Swings (42 Reps)            
7 Wallballs (42 reps)            
8 Shoulder to Overhead (40 reps)            
9 Box Jumps (36 reps)            
10 T2B (30 reps)            
11 Lateral Burpees (22 reps)            
12 Alt DB Snatches (12 reps)            
            

You will be performing the workout like this…. (do the same exercises but alternate after every exercise)            
1 1            
2 2 1 1            
3 3 2 2 1 1            
...            
            
Time cap: 45min.