Deine tägliche Herausforderung
WOD
AMRAP x 8 MINUTES
:25 Air bike (easy)
:25 Air bike (moderate)
:10 Air bike (hard)
5 /5 Perfect Stretch (each side)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
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 BB Bent over Row (1s hold on top)
- 10 Lying DB Hamstring Curl (moderate-light weight)
Rest 1 minute b/t rounds
Workout of the Day
2:00 HR Elevation + Mobility
-into-
Burgener Warm Up Snatch) + Skill Transfer
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
EVERY 3:00 FOR 5 SETS
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.
Freedom (RX'd)
AMRAP x 8 MINUTES
300 Double Unders
15m Dumbbell Farmer Carry Lunge (22.5/15)
15m Dumbbell Front Rack Lunge (22.5/15)
15m Single Arm Dumbbell Overhead Walking Lunge (22.5/15) (RT/LT 7.5m)
Independence
AMRAP x 8 MINUTES
200 Double Unders
15m Dumbbell Farmer Carry Lunge (15/10)
15m Dumbbell Front Rack Lunge (15/10)
15m Single Arm Dumbbell Overhead Walking Lunge (15/10) (RT/LT 7.5m)
Affiliate Compete:
AMRAP x 8 MINUTES
300 Double Unders
15m Dumbbell Farmer Carry Lunge (32.5/22.5)
15m Dumbbell Front Rack Lunge (32.5/22.5)
15m Single Arm Dumbbell Overhead Walking Lunge (32.5/22.5) (RT/LT 7.5m)
Workout of the Day
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
WOD
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
Workout of the Day
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.
