Deine tägliche Herausforderung
WOD
60 sec Cycling Side-Side Down Dog Calf Stretch
+
2 Sets:
5/4 cal Row
3/side Samson Lunges
4 Broad Jumps
5/side Box Step ups
10 Hollow Body Rocks
Equipment Needed: Rower, Box
Two Options:
1) None
2) Make up a strength piece from the week
8 min AMRAP
20/16 Cal Row
15 Box Jumps - 24/20" - step down
Rest 2 min
8 min AMRAP
15/12 Cal Echo Bike
15 TTB
Top Scores - 4 Rounds on each AMRAP
Minimum Goal - 2 Rounds + Machine
Scaled:
8 min AMRAP
20/16 Cal Row
15 Box Step ups - 24/20"
Rest 2 min
8 min AMRAP
15/12 Cal Echo Bike
15 Kipping Hanging Knee Raises
Beginner:
8 min AMRAP
16/12 Cal Row
10 Box Step ups - 20/16"
Rest 2 min
8 min AMRAP
12/9 Cal Echo Bike
10 Abmat Sit-ups
2 Sets - Each For Time
60/48 Cal Row
60/48 Cal Bike Erg
60/48 Cal Ski
600m Run
Rest 4 min between sets
Time Cap - 35 min
*Masters 55+ - 48/38 cal
**Your machine and run paces should both be slightly faster than your initial test pace. These rest breaks are intentionally incomplete, so make sure you keep an eye on sustainability and repeatability as you do so.
2 Sets:
10 Supine Pelvic Tilts
*as you roll your hips forward (low back comes off the ground), take an inhale, as you roll your hips backwards (low back comes in contact with the ground), exhale. Keep your belly soft.
5/side Lunge to Hamstring Shift w/ 5 sec hold at hamstring strech
Workout of the Day
:30 Jump Rope
5 Strict Muscle Clean -into
10 alt. Ellbow Punches
10 alt. single Leg V-Ups
-into-
:30 single, single, Double Penguin Taps
5 BB Good Morning
10 V-Ups
-into-
:30 Single, single, Double Unders
5 HH Muscle Clean
10 V-Ups
-into-
:30 Double Unders
5 Hang Muscle Clean
15 V-Ups
EVERY 1:30 FOR 6 SETS
3 Hang Power Clean
Start around 60% of your 1RM and work up to a heavy triple
AMRAP x 13 MINUTES
40 Double Unders
10 Double DB Hang Power Clean (22.5/15kg)
15 V-Ups
Workout of the Day
Lane Drills
10m Butt Kicks
10m High Knees
10m Inch Worms
10m Lizard Crawls
-into-
2 SETS
200m Run
5 Scap Push Ups
5 Tempo Push Ups 31x1
5 Paused Air Squat → 10 Air Squat
Equipment Needed: None
EVERY 2:00 FOR 4 SETS
5-4-3-2 Reps
Build across Sets to RPE 9
Buy in: 600m Run
into
3 ROUNDS
20 Pull Ups
30 Push Ups
40 Air Squats
into
Cash out: 600m Run
*If you plan to wear a vest during Murph then wear one today
WOD
2 SETS
:40 Mountain Climbers
3/3 Perfect Stretch
5 Paused Medball Front Squat
5 Medball Strict Press
-into-
:40 alt. Ellbow Punches
5 Paused BB Front Squats
5 BB Strict Press
EVERY 3:00 FOR 4 SETS
3 Tempo Front Squat @23x1
All Sets within 80-85% of your 1RM Front Squat
FOR TIME*
120 Toes to Bar
120 Wall Balls (9/6kg)
Partitioned in any way
Workout of the Day
Banded 7's
-into-
2 SETS
P1 - :40 Bike
P2 - 40 LT/RT Banded Front Rack Stretch
-into-
2 SETS
5 BB Strict Press with 5s top Hold
5 Seal Pose to Pike
5 Inch Worms
EVERY 1:30 FOR 6 SETS
3 Push Jerk
Start around 60% and work up to a heavy triple
4 ROUNDS FOR TIME
12/10 Cal Bike
9 Push Jerk (70/48)
6 Bar Muscle Ups
-Rest 90 sec between rounds-
*Score is total time including rest
Workout of the Day
2 SETS
:45 Row
8/8 KB Suitcase Deadlift
:30 High Plank
:20 Pogo Jumps
10 Burpees
EVERY 8:00 MINUTES FOR 3 SETS
250/220m Row
15m Burpee Broad Jumps
60m Sandbag BearHug Carry (70/45)
250/220m Row
*Score = total time of all 3 sets not including rest
FOR TIME
21-15-9-6-3
DB Biceps Curls
Banded Tricep Pushdowns
*Weight should be something you can do the 21 unbroken with
