Impressionen

WORKOUT OF THE DAY

WOD

SAMSTAG, 04. JUNI 2022

A:
10-10-8-8-6-6 Bench Press
6 sets of 10 Banded Pull-ups
Start a new round of both exercises every 2:30min.

B:
AMRAP in 12min of:
2 Push Press
8 Front Rack Box Step-ups (small box)
4 Push Press
8 Front Rack Box Step-ups (small box)
6 Push Press
8 Front Rack Box Step-ups (small box)
...
Add 2 Push Press Each Round

Level 1: 25/15kg
Level 2: 30/20kg
Level 3: 35/25kg 


ADVANCED CLASS

A:
Weakness EMOM 
Strict MU 
HS walk (ramp) 
+more 

B:
Then workout form torian pro semifinals 
5 rounds for time:
20 toes-to-bars
300m run 
20 burpees over bar 
10 power cleans

TIME CAP. 26 minutes

WOD

FREITAG, 03. JUNI 2022

A:
8-8-8-8-8 Romanian Deadlift
5 sets of 20m KB Mixed Rack Overhead Carry (per side)
Start a new round of both exercises every 2:30min.

B:
4 rounds for time of:
80 Double Unders 
30 Slam Balls 
20/16 cal Bike/Assault Bike 

WOD

DONNERSTAG, 02. JUNI 2022

A:
Every 75sec. for 10sets do:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (TnG)

B:
Five 2:30-minute rounds of:
Run 400 meters
Max-rep Overhead Squats

Level 1: 30/20kg
Level 2: 35/25kg 
Level 3: 42.5/30kg


BOOTCAMP

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

10 Empty Bar or Wooden Stick Overhead Squats
10 Box Jumps
10 DB Snatches
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

20sec. Tuck hold
30sec. Sit-ups (fast!)
20sec. Rest

Focus on device:
1min @ damper 10 (HARD)
1min @ damper 7 (MODERATE)
1:30min  @ damper 1 (EASY)


STRENGTH

A:
Bench Press
8@55%
6@67%
4@73%
2@79%
4x2@85%
2@79%

B:
4 sets 
20 DB flys 
Into 
Barbell incline bench press 
5 Half reps form bottom 
5 half reps form the top 
5 full reps 

C:
Push up man test 
3 Sets, perform...
1 Push-Up + 1s Hold Halfway Up 
directly into
2 Push-Ups + 2s Hold Halfway Up
directly into
3 Push-Ups + 3s Hold Halfway Up
All the way to 10 or as far as you can go