WOD

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WOD Fotos Oktober 2021

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WORKOUT OF THE DAY

Montag, 18. Oktober 2021

A:
8-5-5-5-5-5 Push Press
6 sets of 4/4 DB Box Step Downs
Start a new round of both exercises every 2:30min. First set is warm-up

B:
Three 5-minute rounds of:
200-m DB farmers carry
Then as many reps as possible of:
10 Deficit Push-ups (hands on DBs)
10 DB Squats
Rest 2 minutes between rounds.

Level 1: 7.5/5kg
Level 2: 10/7.5kg
Level 3: 15/10kg


CROSSCIRCUIT

Station 1
2 rounds of increasing effort (1st round @ 50% effort, 2nd round @75%)
1min Row
1min Bike
1min Ski
Rest 1min.

Station 2
Work up to a heavy: Turkish Get-up (each side)

Station 3
EMOM for 8min do:
4 Push Press

Station 4
AMRAP in 8min of:
40m DB Farmer Carry
5 DB Deficit Push-ups (on DBs)
5 DB Squats

Next Week’s Highlights

MONDAY
STRENGTH: Push Press + Single Leg Work/ WOD: 5min Intervals @ tough tripplet

TUESDAY
STRENGTH: Front Squats + Pull-ups / WOD: 3RFT of tough tripplet incl. some advanced skills

WEDNESDAY
WOD: 36min STEADY PACE Workout incl. for advanced people: Handstand Walk
GYMNASTICS: Bar pull-over: introduction and technical coaching

THURSDAY
STRENGTH: Clean & Jerk Complex / WOD: Very short Intervals incl. for advanced: Bar Muscle-ups

FRIDAY
STRENGTH: Sumo Deadlift / WOD: 2x 8min AMRAP of high taxing tripplet

SATURDAY
STRENGTH: Snatch Compley / WOD: Medium length “For Time” workout

 

Samstag, 16. Oktober 2021

A:
8-6-6-6-6-6 Sumo Deadlift
6 sets of 12 DB Bench Press
Start a new round of both exercises every 2:30min. First set is warm-up

B:
AMRAP in 16min of:
1000m Bike OR 500m Row
15 Double Dumbbell Floor Press
12 Double Dumbbell Alternating Plank Rows
9 Double Dumbbell Burpee Deadlifts

Level 1: 7.5/5kg
Level 2: 10-12.5/7.5kg
Level 3: 15-20/10-12.5


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Double Dumbbell Floor Press
8 Double Dumbbell Alternating Plank Rows
6 Double Dumbbell Burpee Deadlifts
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1min Plank Hold
1min Squat Hold
1min Side Plank – r
1min Superman Hold
1min Side Plank – l
1min Wallsit
1min Flutter Kicks
1min Push-up Hold

Focus on device:
2min EASY
1min MODERATE
1min FAST

LETZTE NEWS

NEW: CarryFit

Reloaded: Gymnastic Class

New: Advanced Class