Impressionen

WORKOUT OF THE DAY

WOD

SAMSTAG, 11. JUNI 2022

AMRAP in 32min @ STEADY PACE of:
10 Deck Squats
10 Goblet Cossack Squats
Run 200m
10 Ring Rows or Pull-ups
10/10 Single Arm DB Bent-over Rows
Ski 200m
10 Double KB Single Leg Deadlifts (per side)
3 Wall Climbs or 10m Handstand Walk
Row 200m

WOD

FREITAG, 10. JUNI 2022

A:
8-8-6-6-4-4 Bench Press
6 sets of 5 (weighted) Close Grip Chin-ups
Start a new round of both exercises every 2:30min.

B:
4 sets of 2:30min of AMRAP / 2:30min of Rest:
30 Squats
20 Single Arm KB Thrusters (10/10)
10 Push-ups
5 Burpees
Remaing Time: Max cal Row

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

WOD

DONNERSTAG, 09. JUNI 2022

A:
6-6-6-6-6 Romanian Deadlift
5 sets of 5 Overhead Squat with Wooden Stick & hanging KBs/DBs (w/bands)
Start a new round of both exercises every 2:30min.

B:
For time of:
3 rounds:
25/20 cal Assault Bike / Bike  
15 Hang Power Cleans
15 Push Presses

into 

3 Rounds:
200m Run 
21 KB-Swings 
15 Pull ups 

the weigth of the BB decreases
52,5 → 42,5 → 35kg
35 → 30 → 25kg


BOOTCAMP

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

12 DB Lunges
12 No Push-up Burpees
12 Box Step-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Hip Extensions
20 Flutter Kicks / Scissors Kicks (alternate exercises, left + right counts as 1)

Focus on device:
AMRAP in 7min of:
10/7cals on the Assault Bike
10/7cals on the Rower
10/7cals on the Ski-erg


STRENGTH

A:
Bench Press
8@55%
6@67%
4@73%
3@82%
2x1@89%
2@79%

B:
3 Sets 
10 Heavy DB Flys w/ 3sec Down 
+ 1 sec Pause at botton
into 
30 Banded Cable Flys light and fast 

C: 
3 Sets of 
15 weighted bar Dips 
15 BB Skull Crushers 
15 DB Single Arm Overhead
15 Tricep Extension each arm