A: 4x 10m heavy seated Sled Drag Face Pull B: For time of: 50-40-30-20-10 reps of: Double Unders Walking Lunges DB Snatches @ Light -Medium After every set of the 3 exercises: Run 400m CROSSCIRCUIT 7min ON / 2min OFF: Station 1 Run 400m @ MODERATE Rest 30sec. Run 200m @ MODERATE-FAST Rest 45sec. Run [...]
A1: 5-5-5-5-5 Box Back Squats (to small metal box) A2: 5 sets of 5/5 Seated Filly Presses Start every 1:30min one of the exercises (alternating). B: 3x 4min ON / 2min OFF: Buy in: 16/12 cal Row Remaining time AMRAP of "Cindy": 5 Pull-ups 10 Push-ups 15 Squats BOOTCAMP (HIIT) 7min ON / 2min OFF: [...]
AMRAP in 30min @ STEADY pace of: 12/9 cals Assault Bike 5 Supine Barbell Rows (elevated on Box) 5 Push-ups @2020 12/9 cals Row 5/5 KB Clean + Jerk 5/5 KB Windmills 12/9 cals Ski-erg 5/5 DB Hang Cleans 5/5 DB Renegade Rows (no push-up!) STRENGTH WOD A1: 12 min to find 1RM Deadlift A2: [...]
A1: 5-5-5-5-5-5 Deadlifts @2020 (build up weight, start easy) A2: 6 sets of 3 consecutive Broad Jumps (try always to beat your previous jumps) Start every 1:30min one of the exercises (alternating). B: "2018 Games - Bicouplet 1" 21-15-9 reps for time of: Snatches @ Light Chest-to-bar pull-ups GYMNASTICS „It‘s for all levels“ A: Kipping [...]
A: 10min to practise your Bar Muscle-ups or Rope+Peg Board Climbs B: AMRAP in 15min of: 20 Box Jumps 16 Single Leg Box Squats 12 KB Sumo Deadlift High-Pulls @medium-heavy 8 T2B OLYMPIC WEIGHTLIFTING A: Snatch Pull + Snatch + OHS Go every 2 min for 5 heavy sets B: Every 2:30 for 20 min [...]
A1: 5-5-5-5-5 Shoulder Press @20X1 A2: 5 sets of 20-30 Banded Good Mornings (challenging band tension) Start every 1:30min one of the exercises (alternating). B: 4x 90sec ON / 3min OFF 10 American KB swings @heavy 8 Burpees Max cals on Assault Bike STRENGTH WOD A1: 12 min to find 1RM Front Squat A2: 12 [...]
MONDAY Strength: Upper Push & Posterior Chain / Short Intense Power Metcon TUESDAY Practise: Bar Muscle-ups or Peg Board & Rope Climbs / Medium Metcon mainly bodyweight WEDNESDAY Strength: Deadlift + Jumps / 2018 Games Couplet Metcon THURSDAY Steady Pace workout incl. Rows, KB & DB skills FRIDAY Strength: Squat Variation + Upper Push / [...]
A1: 5-5-5-5-5 Front Squats @20X1 A2: 6-6-6-6-6 Barbell Hip Thrusts @20X1 A3: 5 sets of 20sec top of Single Arm Ring Row Hold (per Arm) Start every 1:30min one of the exercises (alternating). B: AMRAP in 7min of: 3 Squat Cleans @ medium - heavy 5 Lateral Burpees over the Bar Run 100m CROSSCIRCUIT 7min [...]
A1: 5 sets of 5 Wide Grip Strict Pull-ups @20X1 A2: 5 sets of 6 DB Glute Bridge Floor Presses @30X1 Start every 1:30min one of the exercises (alternating). B: 40sec. ON / 20sec. OFF, 4 rounds for time of: 15/12cals on Rower/AB 12 T2B 12 DB Thrusters @ light - medium 12 Pull-ups BOOTCAMP [...]
A1: 5-5-5-5-5 Deadlifts from "Blocks" (or plates, bar should be just below knees) A2: 5 sets of 3 Kneeling Jump to Box Jump Start every 1:30min one of the exercises (alternating). B: 6 rounds for time of: 12 DB Deadlifts @ heavy 16 V-ups 20m Double KB/DB Overhead Carry @heavy STRENGTH WOD A1: 5x 1 [...]