Impressionen

WORKOUT OF THE DAY

WOD

DONNERSTAG, 21. APRIL 2022

A:
EMOM for 15min do:
1 Power Snatch + 1 Squat Snatch(reset between reps)

B:
"Karen"

For time:
150 Wallballs          


BOOTCAMP

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

5/5 Single Arm Thrusters    
20 KB Swings    
3: Ski, Row, Assault Bike or Bike    
4: AMRAP:    

20 Tuck Crunches    
10 Hip Extensions    
10 Side Plank Raises (10 per side)    
    
Focus on device:    
10 rounds of 15sec. @90% + 15sec. Full Rest    
2min easy pace    


STRENGTH

A: 
Bench Press 
10@50%
8@58%
8@65%
8@65%
8@65%

B:
3-4 Rounds
15 DB Bench Press
Max reps deficit push ups
16 Banded pull ups

C:
3-4 rounds
12 DB overhead tricep extension 
20 DB Curls w/ 3 sec down

WOD

MITTWOCH, 20. APRIL 2022

A:
5-5-5-5-5 Sumo Deadlift
5 sets of 1min of Sypoba Practise (squat, single leg, Overhead Squat…)
Start a new round of both exercises every 3min.

B:
4 Rounds for time
6 power snatch 
10 bar facing burpees 
60 Double unders


GYMNASTICS

A:
Butterfly pull up/ C2B: technical coaching

B:
AMRAP in 12min of:
buy in: 20 HSPU
then: 
5 burpees + 5 T2B 
5 burpees + 5 K2E
5 burpees + 5 T2B 

after 12‘ buy out:
2‘ accumulating HS hold

WOD

DIENSTAG, 19. APRIL 2022

A:
Every 90sec for 15min do:
2 Hang Power Cleans + 2 Front Squats

B:
AMRAP in 12min of:
6 Gorilla Burpees
8 T2B
10 Single DB Cleans (alternate)
24 Double Unders


BOOTCAMP

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

5/5 DB Snatches
10 DB Floor Press
5/5 Bulgarian Split Squats
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

12 V-Ups
Run 100m

Focus on device:
2min Ski-Erg
2min Bike-Erg
1:30min Ski-Erg
1:30min Bike Erg
2min @ moderate pace / 1:30min @ fast pace


OLYMPIC WEIGHTLIFTING

A:
Everty 90 sec. of 12 sets  
1 Clean + 1 Front Squats + 3 Jerk 
Work up to a 1RM of the day 

B:
Every 2min for 5 sets 
3 Split Jerk