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WOD Fotos September 2020

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WORKOUT OF THE DAY

This Week’s Highlights

MONDAY
Long Steady Pace workout incl. Squats & Bench Press

TUESDAY
Jump Rope Practise / Teams of 2: Metcon Intervals (long duration)

WEDNESDAY
Strength: Power Snatches + Abs / Short Metcon Intervals with heavy Olympic Weightlifting

THURSDAY
Strength: Bench Press variation + Posterior Chain + Rows / Short Metcon

FRIDAY
Strength: TGU + Unilateral Leg work / Medium Metcon

SATURDAY
Strength: Deadlift + Jumps / Short Metcon Intervals

Samstag, 26. September 2020

AMRAP in 30min @ STEADY PACE of:
12/9cals Assault Bike
6/6 KB Snatches
12 DB Floor Press
Run 200m
6/6 KB Front Rack Eccentric Pistols @30A0 to a Box or a Bench
12 Box Jumps and step down


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1

AMRAP in 7min of:
15/12cals Row
15/12cals Ski

Station 2
Build up a heavy set of 6 Glute Bridge Floor Presses

Station 3
EMOM for 7min do:
5/5 KB Snatches

Station 4
AMRAP in 7min of:
6/6 Pistols to a box (focus on good quality)
24 Prisoneer Box Step-ups
12 Tuck Crunches

Station 5
AMRAP in 7min of:
5 Pull-ups
5 Push Jerks @Medium – Heavy
10 Squats

Freitag, 25. September 2020

A:
Every 90sec. for 12min do:
1 Clean Pull + 2 Power Cleans

B:
6-6-6-6-6 Overhead Squats @30X1 (focus on form!)
Start every 2min.

C:
21-15-9 Reps of,
Burpees
KB Swings 24/16
Wallballs


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Plate G2OH
10 Plate Overhead Lunges
10 Plate Russian Twists
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Medball Sit-ups
10 Medball Hamstring Curls
10 Medball Russian Twists

Focus on device:
Start with Damper 3, go up by 1 every minute


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
40sec @ EASY
10sec @ MODERATE
10sec @ FAST

Station 2
EMOM for 6min do:
2 Clean Pulls + 1 Power Clean

Station 3
EMOM for 7min do:
8-10 Wallballs
8-10 KB Swings

Station 4
AMRAP in 6min of:
1-2-3-4-5-6-7-…
Burpees
Box Jumps

Station 5
Practise your Overhead Squat