Impressionen

WORKOUT OF THE DAY

WOD

FREITAG, 13. JANUAR 2023

A) Thruster from the floor
8-6-4-2
Rest 2 mins between sets
Build in weight from 70% 1RM (finish heavier than last week)

B) For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Single arm Devils press
Pullups
10/7 Cal Row/Ski after each set

25 cap

*Rx: 22.5/15kg, C2B
*Intermediate: 15/10kg, chin over bar
*Beginner: 10/5kg, jumping pullups.

Core: 
Tabata 20 sec work :10 rest X4 rounds
leg lift over KB
Tabata 20 sec work :10 rest X4 rounds
Cross crunch
Tabata 20 sec work :10 rest X4 rounds
Flutter kicks

WOD

DONNERSTAG, 12. JANUAR 2023

A1) 20-30 sec chin over bar pullup hold
rest 30
A2) 6-8 Db Bench press @20X1
rest 30
A3) 12 alt hand KB Gorilla rows @2010
rest 60 sec X3 

B) 25 EMOM 
M1: Dual Kb/DB overhead carry 30m heavy
M2: Row 50 sec 
M3: 6 alt hand Db power snatch heavy
M4: Sandbag bearhug carry 30m
M5: Air bike 50 sec

C) Stretch
Forearms, hammys, calves.


BOOTCAMP

Split class into 2 groups and rotate them at the end of each 15 mins.

A1) 15 EMOM
M1: 30 sec air bike + 20 sec burpees
M2: 30 sec ski erg + 20 sec V-ups
M3: 30 sec shuttle run + 20 sec wall walks

rest 3

A2) 15 EMOM
M1: 30 sec Russian Kb swings + 20 sec jumping squats
M2: 30 sec Dual Db push press + 20 sec abwheel rollout
M3: 30 sec wall ball shots + 20 sec med ball straight leg situps

B) Stretch
Glutes, adductors, lats.


STRENGTH

A) Establish a 5RM push press from the rack

Giant set
5 rounds for quality
A1) 5 Front squat
rest 60
A2) 8 seated single arm Db press e/a
rest 60
A3) 10 Cossack lunge each side holding KB in goblet
rest 60
A4) 12 pendlay barbell rows
rest 2

*Build in load each round

WOD

MITTWOCH, 11. JANUAR 2023

HS Skills
A1)
20 sec perpendicular  hs hold e/s
rest 60
A2) 10-15 GHDSU/ Straight leg situps
rest 60 X4

AMRAP in 40min @ STEADY PACE of:
Row 12/9cals
30m Bear crawl
5 x 30m Shuttle run
Ski 12/9cals
15 ring rows 
20 walking lunges
Bike 12/9cals
20sec. Handstand Hold any style
20sec. Hollow Hold

Take weights so that you keep on nose breathing


GYMNASTICS:

Bar Skills
A) 3 rounds
10 hollow rocks + 10 scap only pullups + 10 sec HS hold

B) Bar skill complex
4 rounds:
Arch hollow x2
Ttb X2
Kipping pullup x2
Bfly pullup X2
rest 60

D) Chest to bar pullups
30 sec AMRAP : rest 30 X8

E) Strength
3 rounds
max effort strict pronated chin ups
max effort strict ring dips
15-20 GHDSU