Deine tägliche Herausforderung
WOD
AMRAP x 8 MINUTES
:45 Ski or Row
10 Roll and Reach
10 Iron Cross
10 Scorpions
10 Downward Dog to Seal Pose
Freedom (RX'd)
Teams of 2
5 SETS: (1:1)
12/10 Cal Ski or Row
10 Stick Sit Ups
12/10 Cal Ski or Row
10 V-Ups
Independence
Teams of 2
5 SETS: (1:1)
10/8 Cal Ski or Row
10 Stick Sit Ups
10/8 Cal Ski or Row
10 V-Ups
Affiliate Compete
Teams of 2
5 SETS: (1:1)
15/12 Cal Ski or Row
15 Stick Sit Ups
15/12 Cal Ski or Row
15 V-Ups
4 ROUNDS
- 15 Pulse Ups
- 60 sec Superman Hold
- 30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
- 30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
Rest 2 minutes b/t rounds
Workout of the Day
2:00 HR Elevation + Mobility
-into-
3 SETS
5 Inch Worms
4 Muscle Cleans and Shoulder Press
3 Hang Power Clean and Push Press
2 Clean and Jerks
EVERY 4:00 COMPLETE 1 SET
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
Freedom (RX'd)
100 Burpee Box Jump Overs (60/50)
Independence
For Time:
100 Burpee Box Jump Overs (20/16)
Affiliate Compete
125 Burpee Box Jump Overs (60/50)
Workout of the Day
AMRAP x 4 MINUTES
10/8 Cal Row
10 alt. Box Step Ups
4Inch Worms
AMRAP x 4 MINUTES
10 Up Downs → 2nd Round Burpees
5 Boot Strappers
5 WB Front Squat
5 WB Strict Press (merge into 10 WB Thruster in 2nd round)
Freedom (RX'd)
Teams of 2
2000/1750m Row (M/F 1900m)
200 Wall Balls (9/6)
2000/1750m Row
100 Dumbbell Box Step Ups (60/50)(22.5s/15s)
2000/1750m Row
Independence
Teams of 2
1750/1500m Row (M/F 1625m)
150 Wall Balls (9/6)
1750/1500m Row
100 Dumbbell Box Step Ups (50)(15s/10s)
1750/1500m Row
Affiliate Compete
Teams of 2
2000/1750m Row (M/F 1900m)
200 Wall Balls (12/9)
2000/1750m Row
100 Dumbbell Box Step Ups (60/50)(32.5s/22.5s)
2000/1750m Row
WOD
Freedom (RX'd)
30-20-10
Dumbbell Power Cleans (50s/35s)
Burpee Over Dumbbells
(KG conv: 22.5/15 DBs)
Independence
30-20-10
Dumbbell Power Cleans (35s/25s)
Burpee Over Dumbbells
(KG conv: 15/10 DBs)
Liberty
20-15-10
Dumbbell Power Cleans (light)
Up Downs
- Target time: 6-8 minutes
- Time cap: 10 minutes
You can use the first part of the 2,000m Row as the warm-up.
45-60 Min Easy @Zone 1-2
2,000m Row
50ft Mini Band Bear Crawl
3,000m Bike Erg
20 Sec L-sit Hang
5 ATG Split Squats (per leg) - no weight w/3 Sec pause in bottom working ROM.
If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.
Workout of the Day
Banded 7's
-into-
2 SETS
4 Down dog to Seal
3/3 Groiners
4 Bootstrappers
-into-
2 SETS
5 Ring Rows or 3 Strict Pull Ups
5 negative push-ups
5 negative air squat
10 Alt. V Ups
Freedom (RX'd)
AMRAP x 12 MINUTES
200m Run
10 Strict Pull-Up
-Rest 2 Min-
AMRAP x 12 MINUTES
200m Run
20 Push-Up
-Rest 2 Min-
AMRAP x 12 MINUTES
200m Run
30 Air Squat
Scoring: Every 50m run is a rep.
Independence
Pull up: 7
Push up: 14
Squat: 21
Compete:
As RX with a weighted vest
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
Workout of the Day
Banded 7's + Hip Halo
2:00 Mobility and HR Elevation
-into-
Burgener Clean Warm-Up and barbell prep
EVERY 2:30 x 5 SETS
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building sets (Don’t exceed 70% of 1RM Squat Clean)
Freedom (RX'd)
Teams of 2 (partition if needed)
100/80 Calorie Air Bike
100/80 Calorie Ski (OR Row)
Independence
Teams of 2 (Partition as desired)
80/65 Calorie Air Bike
80/65 Calorie Ski (OR Row)
Compete
Teams of 2 (partition if needed)
120/100 Calorie Air Bike
120/100 Calorie Ski (OR Row)
Both Teammates must complete a full set on each erg.
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
