Impressionen
WORKOUT OF THE DAY
MONTAG, 09. MAI 2022
A:
3 sets of: Every 20sec. for 3min do: 1 Power Snatch
Rest 1min between sets.
B:
For Time of:
Run 800-600-400-200m
Squat Snatch @50-60% of 1RM
8-7-6-5
Double Unders
50-50-50-50
ENDURANCE
Let's vote today! :-) Next Interval Prep for a 2k or we do some basic endurance:
1)
30 sets of 100m Row/Bike x2/Ski @ steady but challenging pace
Rest 10sec. Between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)
2)
2 rounds of:
Run 800m
Row 1000m
Bike 2000m
Ski 800m
Target: STEADY PACE & you should be able to talk
NEXT WEEK’S HIGHLIGHTS W19
MONDAY
STRENGTH: Snatch / WOD: For Time with Run and Snatch
ENDURANCE: Steady but challenging pace
TUESDAY
STRENGTH: Barbell Good Mornings / WOD: 4 Rounds upper body workout
OLY: High Hang Snatch + Snatch Balance and Overhead Squats
WEDNESDAY
STRENGTH: Split Jerk / WOD: 5 Rounds with Burpees
GYMNASTICS: Toes 2 Bar
THURSDAY
WOD: Long Steady Pace Workout
STRENGTH: Bench Press + Accessory: Chest pump
FRIDAY
STRENGTH: Clean / WOD: Short AMRAP with Hang Squat Cleans
SATURDAY
STRENGTH: Front Squats / WOD: 4 Rounds Calorie-Race
SAMSTAG, 07. MAI 2022
A:
EMOM for 15min do:
2 Squat Cleans w/2 sec. pause at bottom
B:
4 Round for time
80 Double Unders
20 Slamm Ball G2OH
20 Slamm Ball Squats
20 Slamm Ball Russian Twists
ADVANCED CLASS
A:
Every 90sec. x 10
1 Power snatch + 1 Squat Snatch
B:
5x 2 min on 1 min off
60 Double unders
7+7m Handstand-walk
Max reps Pistols