Deine tägliche Herausforderung
WOD
Banded 7's
-into-
2:00 HR Elevation + Mobility
-into-
Snatch BB Warm Up + Teaching
EVERY 2:00 FOR 5 SETS
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
Freedom (RX'd)
5-4-3-2-1
Power Cleans (83/56)
10-8-6-4-2
Burpee Broad Jumps (120/90cm)
Independence
5-4-3-2-1
Power Cleans (70/48)
10-8-6-4-2
Burpee Broad Jumps (90/60cm)
Affiliate Compete
5-4-3-2-1
Power Cleans (102/70)
10-8-6-4-2
Burpee Broad Jumps (120/90cm)
Workout of the Day
Banded 7's
-into-
2:00 HR Elevation
-into-
3 SETS
8/8 Single Arm DB Strict Press
10 Alternating V-Ups
5 Kneeling Hand Release Push Ups
Freedom (RX'd)
AMRAP x 7 MINUTES
1000/850m Ski
In remaining time:
Max reps Strict Handstand Push Ups
-rest 4:00-
AMRAP x 7 MINUTES
1000/850m Ski
In remaining time:
Max reps Push Ups
-rest 4:00-
AMRAP x 7 MINUTES
1000/850m Ski
In remaining time:
Max Dumbbell Bench Press (2x22.5/15)
Independence
SET 1: Max reps Handstand Push Ups
Set 2: Max reps Push Ups
Set 3: Max Dumbbell Bench Press (2x15/10)
Compete
SET 1: Max reps strict Wall Facing Handstand Push Ups
SET 2: Max strict Ring Dips
SET 3: Max Dumbbell Bench Press (32.5/22.5)
Workout of the Day
400m Team Run
-into-
2 SETS
6 Boot Strappers
6 Seal Pose to Pike
-into-
AMRAP x 3 MINUTES (P1)
8 Banded Pull Apart
8 Banded Pass Through
8 Banded Strict Press
16 alt. V-Ups
AMRAP x 3 MINUTES (p2)
10 alt. Ellbow Punches
5 Hang Muscle Clean
5 Slow Front Squat
5 Hang Squat Clean
5 Push Press
Then Warm Up for the WOD weight..
Teams of 2
Freedom (RX'd)
400m Team Run
-into-
32 ROUNDS - You go i go
2 Clusters (70/48)
7 Burpees over Barbell
-into
800m Team Run
Independence:
300→600m Team Run
Cluster (50/35)
Compete:
Cluster (93/70)
Cap 37min
WOD
Freedom (RX'd)
Every 2:00 (8 sets)
15/12 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
Independence
Every 2:00 (8 sets)
12/10 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
Liberty
Every 2:00 (8 sets)
10/8 Calorie Air Bike
25ft Bear Crawl (Or 2 Wall Walks, half way)
- Target time each set: Sub 1:10
- Time cap each set: 90 seconds
Complete this as a 45-60 Min @Easy/Zone 1-2:
- 2000m Row
- 5 Half Kneeling Kettlebell Windmill (each side)
- 3000m Bike Erg OR 1200m Run OR 90/72 cal Air Bike
- 45 Sec Passive Hang
- 5 ATG Split Squats (each leg) - no weight - 3 sec pause in bottom working ROM
You can use the first part of the 2,000m Row as the warm-up.
Workout of the Day
Running Warm Up:
10m Samson Lunges
10m Lunges with rotation & knee hug
10m Mechanical Bear Crawl
10m Cocky walk (slow to fast)
10m Slow marching
10m Butt Kickers
into: 200m Team Run
-into-
Banded 7's
With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.
Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested
You have 50 pull-ups coming up in the workout, so don't do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.
Freedom (RX'd)
800m Run
5 ROUNDS
10 Pull Ups
20 Push Ups
30 Air Squats
800m Run
Independence
800m Run
5 SETS
7 Pull Ups
15 Push Ups
24 Air Squats
800m Run
Affiliate Compete
(With a 9/6kg weighted vest)
Workout of the Day
AMRAP x 8 MINUTES
:25 Air bike (easy)
:25 Air bike (moderate)
:10 Air bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 /5 Perfect Stretch (each side)
Freedom (RX'd)
Teams of 2 (1:1)
50-40-30-20-10 Cal Air Bike*
*(40-32-24-16-8 Women's Calories)
Independence
Teams of 2 (1:1)
40-32-24-16-8 Cal Air Bike*
*(30-24-18-12-6 Women's Calories)
Affiliate Compete
60-50-40-30-20 Cal Air Bike*
*(48-40-32-24-16 Women's Calories)
4 rounds:
- 10 Double DB Prone Row (moderate weight)
- 10 Lying DB Hamstring Curl (moderate-light weight)
Rest 1 minute b/t rounds
