Impressionen

WORKOUT OF THE DAY

WOD

MITTWOCH, 08. JUNI 2022

A:
3 sets of: Every 10sec. for 2min do: 1 Snatch
Rest 2min between sets. Try to have no fails.

B:
3 rounds for time of:
30 DB Hang Squat Snatches (Scale to Hang Power Snatches if needed)
30 V-Ups (Advanced: GHD sit-ups)

Level 1: 10/5 kg
Level 2: 12.5/7.5kg
Level 3: 15/10kg


GYMNASTICS

A:
Ring Mu Drills 

B:
EMOM 16
1) 14/10 Cal Assault bike 
2) 14 DB Hang Clean + jerk 2xDB
3) max Reps Butter Fly Pull ups  
4) Rest

C:
4 rounds if Time 
1 min Plank
20/20 Side Plank Hip Touch

WOD

DIENSTAG, 07. JUNI 2022

A:
5 sets of 6/6 Bulgarian Split Squats
5 sets of 10 Body Saws on Slides (controlled)
Start a new round of both exercises every 2:30min.

B:
EMOM for 20min of:
1) 14/11 Cal Ski 
2) 20m DB Lunges  
3) 16/12 Cal Row 
4) 20m Sandbag Carry
5) Rest 


BOOTCAMP

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

20 Double Unders / 40 Single Unders
15 KB Swings
10 Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

5/5 Crossover Sit-ups
10 Crunches
20sec. Superman Hold

Focus on device:
200m Row / 400m Bike @ 50% effort
Rest 1min
200m Row / 400m Bike @75% effort
Rest 1min
200m Row / 400m Bike @ 100% effort
Rest of the time: easy pace


OLYMPIC WEIGHTLIFTING

A:
Every 1:30 min for 10 Sets 
3 Clean + 2 Front Squats + 1 Jerk

B:
6 sets:
1 Power Clean + 4 Push Press 

WOD

MONTAG, 06. JUNI 2022

Team of 2: "Painstorm XIX"
As many rounds as possible in 40 minutes of:
5 Deadlifts
5 Cleans
5 Front Squats
5 Push Presses
5 Back Squats

Barbell load: 42,5/30kg
Team mates have to switch after full rounds.

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