Impressionen

WORKOUT OF THE DAY

WOD

SAMSTAG, 21. MAI 2022

A:
EMOM for 18min do:
1 Squat Snatch + 1 Overhead Squat

B:
"Isabel"

For time of: 
30 Snatches

RX: 60/42,5jkg


ADVANCED CLASS

A: 
Weigthlifting complex: 
Every 2 minutes x 10 sets 
Snatch Pull + Snatch + OHS 

B:
4x 5 min on/ 2 min off 
1: 20/16 Cal Echo Bike 
3 legless rope climb (or 4 rope climbs) 
9 Thrusters @heavy-ish

2: 20/16 Cal Row 
5 Muscle Up (or 15 Chest to Bar) 
10 OHS @heavy-ish

RX 60/42,5kg

WOD

FREITAG, 20. MAI 2022

A:
4-4-4-4-4-4 Front Squats
6 sets of 6/6 Landmine Presses
Start a new round of both exercises every 2:30min.

B:
AMRAP in 16min of:
21 Cal Row/Ski
21 Sit Ups 
21 Burpees

18 Cal Row/Ski
18 Sit Ups 
18 Burpees

15 Cal Row/Ski
15 Sit Ups 
15 Burpees

12-9-6-3 Done if you finish

WOD

DONNERSTAG, 19. MAI 2022

A:
3 sets of: Every 20sec. for 3min do: 1 Squat Clean
Rest 1min between sets.

B:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Cleans @ HEAVY
Handstand Push-ups

Level 1: 1/2 Bodyweight
Level 2: 3/4 Bodyweight
Level 3: Bodyweight


BOOTCAMP

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

10 Tuck Jumps
6 Pike Push-ups
10 Medball Sit-ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

20sec. Plank Hold
20sec. Superman Hold
20sec. Hollow Hold
Rest 10sec.

Focus on device:
20sec. EASY
20sec. MODERATE
20sec. EASY
20sec. HARD


STRENGTH

A:
Bench Press
8@55%
6@67%
4@76%
4x3@82%

B:
Incline DB Bench Press 
1) 15 w/3sec. Down into 30 Reps at Half weight
2) 12 w/3sec. Down into 24 Reps at Half weight
3) 10 w/3sec. Down into 20 Reps at Half weight
4) 10 w/3sec. Down into 20 Reps at Half weight
5) 10 w/3sec. Down into 20Reps at Half weight

C:
DB Skull Crusher w/ 3 different Angles
3 Sets  
10 w/Elbows over eyes 
10 w/Elbows over Shoulder
10 w/Elbows over nipple