Impressionen

WORKOUT OF THE DAY

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

WOD

MITTWOCH, 01. JUNI 2022

A:
5 sets of 8/8 Bulgarian Split Squats
5 sets of 45sec. Weighted Plank
Start a new round of both exercises every 2:30min.

B:
For Time of:
Cal Row 
30/24 - 24/19 - 18/14
Deadlifts 
15-12-9
Bar Mu 
8-6-4
or x2 C2B / Pull ups

Level 1: 40/30kg
Level 2: 60/40kg 
Level 3: 80/55kg


GYMNASTICS

A:
Kipping/Butterfly Pull Ups technical coaching

B:
EMOM 16
1) 14/10 Cal Row
2) 60 Double Unders 
3) max Reps HSPU 
4) Rest

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

WOD

DIENSTAG, 31. MAI 2022

A:
EMOM for 12min do:
2 Clean Deadlift + 1 Power Clean

B:
EMOM for 20min of:
1) 15/12 cals Assault Bike
2) 10 Double DB Cleans
3) 15 Wallballs
4) Rest


BOOTCAMP

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

5 Ring Rows (with one ring only)
10 KB Swings
20 Mountain Climbers
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

10 Hip Extensions
15 Weighted DB Sit-ups (you can clinch your feet under 2 heavy DBs and hold one DB at chest

Focus on device:
40sec. EASY + 20sec. FAST


OLYMPIC WEIGHTLIFTING

A:
Everty 75 sec. of 12 sets  
3 Hang Snatch 

B:
Every 2min for 6 sets 
3x
3 Position Snatch Pull