WOD

FOTOS ARCHIV

WOD Fotos Mai 2020

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WORKOUT OF THE DAY

Samstag, 4. Juli 2020

A:
10min to practise your Kipping Pull-ups

B:
8-8-6-6-4-4 (weighted) Strict Chin-ups
Start every 2min.

C:
“Noah Ohlsen’s workout challenge”
60 Jumping Jacks
50 Sit-ups
40 Jumping Lunges
30 Jumping Squats w/180° rotation
20 Push-ups w/shoulder taps (both sides each rep)
10 Reverse Burpee


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
1min @50% Effort
1min @60% Effort
1min @70% Effort
1min @80% Effort
1min @90% Effort
2min @ EASY

Station 2
Multiple sets of:
10 Barbell Roll-outs
15 Hip Extensions

Station 3
For time of:
100 DB Thrusters @ light load
Every time you stop do 3 Burpees
Time cap: 7min.

Station 4
EMOM for 7min do:
Odd: 6 Seated Hurdle Jump to Vertical Leap
Even: Run 100m (fast)

Station 5
EMOM for 7min do:
Odd: 3-5 Wide Grip Pull-ups
Even: 3-5 Chin-ups

Freitag, 3. Juni 2020

A1:
8-8-6-6 Low Bar Back Squats
A2:
4 sets of 8-12 Half Kneeling Arnold Press
Start every 1:30min one of the exercises (alternating)

B:
In Teams of 2:
4x Tabata of:
1) Jumping Squats
2) Push-ups
3) Back Squats @ light – moderate load
4) V-Ups

Switch every 20sec. The person who is working.
No extra rest between the Tabata’s. Go HARD!


BOOTCAMP

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Jumping Squats (empty barbell)
16 Empty Bar Push Press
8 V-Ups
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 Ring Rows
16 Banded Good Mornings
8 DB Deadlifts

Focus on device:
20sec. EASY
20sec. MODERATE
10sec. HARD
10sec. Full Rest

Donnerstag, 2. Juli 2020

A:
3 sets of:
50m Heavy Sled Push
50m Heavy Farmer Carry
50m Heavy DB/KB Overhead Carry

B:
3 rounds for time:
4 left-hand Turkish Get-ups @ medium load
16 Ring Rows
4 right-hand Turkish Get-ups @ medium load
16 Box Jumps


BOOTCAMP

7min ON / 2min OFF:
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:
10 Knee Raises
10 Push-ups
20 Bicycle Crunches

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


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
3min for max. Cals on Bike
Rest 1min
3min for max. Cals on Ski

Station 2
Work up to a heavy 30m Reverse Sled Drag

Station 3
Multiple max effort (time) heavy farmer Carry
Rest 1min after one attempt.

Station 4
AMRAP in 7min of.
10 Goblet Cossack Squats
20 Jumping Lunges
10 Push-ups

Station 5
10 Supine Barbell Rows (pronated grip) – legs on bench/box if possible
Rest 30sec.
10 Active-Passive Hangs
Rest 30sec.

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