Deine tägliche Herausforderung
WOD
2 SETS
10/10 Banded Fire Hydrants
10 Banded Glute Bridges
-into-
AMRAP x 6 MINUTES
:30 Row (focus pacing)
10 Alternating V-Ups
5/5 Single leg BB RDL
Find a new heavy single
- Rest a little longer than normal between sets when you reach heavier weights *
Freedom (RX'd)
Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
Independence
Teams of 2
M/M-3500m Row
F/F-3250m Row
M/F-3000m Row
Teams of 2
Compete
M/M-4500m Row
F/F-3800m Row
M/F-4050m Row
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Workout of the Day
450m Team Run
Then
1-2 SETS (Cap 3:00)
4 Perfect Stretch
6 DB Goblet Squat
3/3 DB Push Press
2/2 1 Arm Devil Press
1-2 SETS (Cap 3:00)
8 alt. Lunges
7 scap Pull Ups
6 Kip Swings
6 TTB / Knee Raises
7 Scap. Push Ups
8 HR Push Ups
TC 10 min (both parts)
FIND THE "EGGS"
450m Run - During the Run find one egg and come back....
Red:
10 ROUNDS
10 Wall Balls 9/6kg¦4/6kg
5 Burpees
Alternate complete rounds
Blue:
For Time
100 1arm DB Thruster (22.5/15) ¦ (15/10)
*10 synchro burpee every time you break/change
Yellow:
100/80 Cal Bike
120 alt. DB Snatch (22.5/15) ¦ (15/10)
(both work on the same time)
Green:
For Time:
50 DB OH Lunges (22.5/15) ¦ (15/10)
40 TTB / Hanging Knee raise
30 1arm DB Devil Press
20 HR Push Ups
split as you like
*Workout ends once you find and did all Workouts for the red, blue, yellow and green egg
TC 50min
Competitor Version:
32.5/22.5kg DB
12/9kg WB
Green Egg:
60-50-40-30 Rep Scheme
Workout of the Day
P1: Hip Halo Warm Up
P2: Bike
EMOM x 8 MINUTES (:45 on / : 15 off)
MIN 1 -Boot Strappers
MIN 2 - alt. Ellbow Punches -→ Hang Muscle Clean
MIN 3 - Hollow Hold
MIN 4 - Slow Clean Deadlift -→ BB Front Squats
Freedom (RX'd)
Teams of 4
5 SETS(each)
15/12 Cal Bike
10 Front Squats (70/48)
The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!!
Independence:
12/10 Cal Bike
10 Front Squat 53/35
Compete
15/12 Cal Bike
10 Front Squat 83/56
WOD
Freedom (RX'd)
Every 2:00 (16:00)
200/175m Row
15 V-Ups
*Repeat from April 7th, 2023
Independence
Every 2:00 (16:00)
175/150m Row
12 V-Ups
Liberty
Every 2:00 (16:00)
150/125m Row
15 Sit-ups
- Target time each set: 60-75 seconds
- Time cap each set: 90 seconds
Warm-Up:
You can use the first 2,000m Row below as the warm-up
45-60 Min Easy Zone 1-2
2,000m Row
50 Crossover Single Under
3,000m Bike Erg (or 90/72 cal Air Bike)
30 Sec Sorenson Hold
800m Run
60 Sec Forward Leaning Rest on Rings
* Sub 100 single unders, 50 double-unders, or 1 minute of crossover practice as needed.
Workout of the Day
:30 Jumping Jacks
:30 Up Downs
:30 Mountain Climbers
:30 Burpees
-into-
P1:
AMRAP x 3 MINUTES
10 Banded Pull Apart
10 Groiners
8 WB Front Squats
8 WB Push Press (2nd round Merge to WB Thruster)
P2:
AMRAP x 3 MINUTES
8 Scap Pull Ups
8 Kip Swings
8 Ring Rows / 4 Strict Pull Ups
Teams of 2 - you go i go!
44 ROUNDS-
4 Wall Balls (20/14 lb)
4 Pull-Ups
4 Burpees
4 Dumbbell Snatches (22.5/15)
Cap 45min
Workout of the Day
AMRAP x 8 MINUTES
:45 Bike
4 Up-Downs over bar→Burpees
5 Clean Deadlifts
4 Hang Muscle Cleans
3 Power Clean
2 Inchworms
5 Cat Cows
Freedom (RX'd)
Part A:
3 SETS
AMRAP x 3 MINUTES
5 Power Cleans (83/56)
10 Bar Facing Burpees
Max Cal Bike
-rest 2:00 between sets-
-after the final 2:00 rest, begin Part B-
For Time:
15 Power Cleans (83/56)
30 Bar Facing Burpees
45/36 Cal Bike
Independence
3 SETS
AMRAP x 3 MINUTES
5 Power Cleans (70/48)
10 Bar Facing Burpees
Max Cal Bike
-rest 2:00 between sets-
-after final 2:00 rest-
For Time:
15 Power Cleans (70/48)
30 Bar Facing Burpees
40/32 Cal Bike
Compete
3 SETS
AMRAP x 3 MINUTES
5 Power Cleans (93/61)
15 Bar Facing Burpees
Max Cal Bike
-rest 2:00 between sets-
-after final 2:00 rest-
For Time:
15 Power Cleans (93/61)
30 Bar Facing Burpees
45/38 Cal Air Bike
Note your time for part B here.
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)