Impressionen
WORKOUT OF THE DAY
DONNERSTAG, 23. DEZEMBER 2021
A:
6 sets of 5 (weighted) Strict Chin-ups or Negative Pull-ups (Outdoor: Bent Over Rows)
6 sets of 12 DB Hamstring Curls
Start a new round of both exercises every 2:30min.
B:
AMRAP in 15min of:
21/15 Calorie Bike/AB
16 Heavy Kettlebell Swings
30 AbMat Sit-ups
16 Goblet Reverse Lunges (same KB)
STRENGTH
A:
Front Squats
5x1 @ 89-95%
3x3 @ 65% w/3 sec down 3 sec pause at bottom
B:
3-4 rounds
6 BB Bench Press
6-10 Cyclist Squat
16 Bicep Curl to Shoulder Press
8/8 Bulgarian Split Squats
MITTWOCH, 22. DEZEMBER 2021
A:
6-5-4-6-5-4 TnG (Squat) Snatch
Practise proper Barbell Cycling
Start a new round of both exercises every 2min.
B:
2 rounds of:
1)
AMRAP in 4min of:
20 Wallballs (Outdoor: Air Ball or Medball Cleans)
5 (Heavy) Power Cleans
2)
AMRAP in 4min of:
5 Burpee Pull-ups (Outdoor: Burpee Tuck Jumps)
12/9cals Row
Rest 2min between AMRAPs.
GYMNASTICS
A:
Handstand walk: technical coaching incl video analysis
B:
Christmas surprise WOD 3
DIENSTAG, 21. DEZEMBER 2021
A:
10-5-5-5-5-5 Close Grip Bench Press (Outdoor: Floor Presses)
6 sets of 6/6 Single Leg Box Squats (2-3secs. Descent)
Start a new round of both exercises every 2:30min. First set is warm-up
B:
"Half Chelsea"
EMOM for 15 minutes perform:
Beginner-Intermediate:
5 Pull-ups (Outdoor: Bent Over Rows with 1/2 BW)
10 Push-ups
15 Squats
Advanced:
10 Pull-ups
15 Push-ups
20 Squats
If you fall behind the clock, keep going for 15 minutes and see
how many rounds you can complete.
OLYMPIC WEIGHTLIFTING
A:
Power Clean + Hang Squat Clean + Jerk
Every 1:30 for 12 sets
B:
6x4 Clean pull