Impressionen

WORKOUT OF THE DAY

WOD

DIENSTAG, 03. MAI 2022

A:
Every 90sec. For 15min do:
1 Power Snatch + 2 High Hang Squat Snatches

B:
For time:
10 Wall Walks
30 Box Jumps
30 Strict K2E
30 Box Jumps
30 Strict T2B
30 Box Jumps
10 Wall Walks


BOOTCAMP

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

20m KB Farmer Carry
10m Duck Walk
10m Burpee Broad Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

8 Knee Raises
8 Push-ups
16 Bicycle Crunches

Focus on device:
1st min Start @ 90% Effort
2nd min @ 80% Effort
3rd min @ 70% Effort


OLYMPIC WEIGHTLIFTING

A:
Every 3 min for 12 min 
Power Clean T'N'G 
4-3-2-1 
increase weight every lift 

B:
Every 2min for 5 sets 
3 Push Jerk

WOD

MONTAG, 02. MAI 2022

A:
3-3-3-3-3-3 Paused Back Squats (pause 2sec. at bottom)
6 sets of 30sec. Flutter Kicks
Start a new round of both exercises every 2:30min.

B:
AMRAP in 12min of:
6 Thrusters
Row/AB 9/7cals
6 Push Press
Row/AB 9/7cals
6 Power Cleans
Row/AB 9/7cals

Level 1: 30/20kg
Level 2: 35/25kg 
Level 3: 42.5/30kg


ENDURANCE

TEST:
5000m Row/Bike x2/Ski

­

WOD

NEXT WEEK’S HIGHLIGHTS W18

MONDAY
STRENGTH: Paused Back Squat / WOD: Short AMRAP
ENDURANCE: Test

TUESDAY
STRENGTH: Snatch / WOD: For Time Leg and Coreburning
OLY: Power Clean + Push Jerk

WEDNESDAY
STRENGTH: Sumo Deadlift / WOD: Death by...
GYMNASTICS: Inverted Burpees + Handstand Press

THURSDAY
STRENGTH: Sumo Deadlift / WOD: EMOM with four moving exercises
STRENGTH: Bench Press + Accessory: Chesttraining

FRIDAY
WOD: Long Team "EOD 133"

SATURDAY
STRENGTH: Squat Clean / WOD: Four Rounds with Slam Ball