Deine tägliche Herausforderung
WOD
EMOM x 10 MINUTES (:50 on/:10 0ff)
-into-
MIN 1 - 5/5 Scapula pull up/ Ring Rows → Strict Pull Ups
MIN 2 - Inch Worm → Mountain Climbers
MIN 3 - Bootstrappers - → Air squats
MIN 4 - 10/10 Pull Aparts/Passthrough → (kneeling) Push Ups
MIN 5 - 100m Jog
Freedom (RX'd)
AMRAP x 30 MINUTES
400m Run
5 Rounds of “Strict Cindy”
1 Round of Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Independence
AMRAP x 30 MINUTES
400m run
5 Rounds of Cindy (not strict)
Compete
AMRAP x 30 MINUTES
400m run
Strict CTB Cindy
*done with weight west
Workout of the Day
2 SETS
10/10 Pull apart + Pass-throughs
10 Deadbugs
Burgener Snatch warm-up + Skill Transfer
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
EVERY 1:30 FOR 5 SETS
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Hold on to the bar until all 3 reps are complete
Freedom (RX'd)
For Time
30 Power Snatch (61/43)
Independence
For Time:
30 Power Snatch (52/36)
Compete
No change
Workout of the Day
Tabata Erg (8 SETS :20 ON/:10 OFF)
*build up to workout pace
-into-
AMRAP x 4 MINUTES
10 Boot Strappers
10 Alt. Tuck ups
10 Step Back Lunges
5 Russian KB Swings
1 Broad Jump + 1 Vertical Jump
Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.
Level 1: Straight leg kipping leg raises
Level 2: Kipping toes to bar
Level 3: Strict toes to bar
A coaching video with scaling options is included in the coach notes.
Freedom (RX'd)
6 SETS
10/8 Cal Bike (sprint)
14 Barbell Step Back Lunges (43/30)
15 Russian Kettlebell Swings (32/24)
-rest 3:00 between sets-
6 SETS
10/8 Cal Bike (sprint)
14 Barbell Step Back Lunges (33/25)
15 Russian Kettlebell Swings (24/16)
-rest 3:00 between sets-
Compete
6 SETS
12/10 Cal Bike (sprint)
14 Barbell Step Back Lunges (52/36)
15 Russian Kettlebell Swings (32/24)
-rest 3:00 between sets-
WOD
AMRAP x 10 MINUTES
P1:
Run 200m + 4 Inch Worms
P2:
AMRAP
10 alt. Ellbow Punchens
5 Clean Deadlift
5 Hang Clean High Pull
5 Hang Muscle Clean
5 Hang Power Clean
After P1 finish the inch worm, change and restart always where you left off..
Teams of 2 - Split however you like
FOR TIME
800m Team Run
100 Hang Power Cleans (60/43)
600 meter Run
60 Hang Power Cleans (70/48)
400 meter Run
20 Hang Power Cleans (83/56)
Independence:
Barbell Weights:
50/35 - 60/43 - 68/48
Compete:
Barbell weights:
70/48- 83/56 - 93/65
Cap 34min
Workout of the Day
AMRAP x 10 MINUTES
10 Banded Pull Aparts
10/10 Single Arm Floor Press
10 Deadbugs
5 Box Jumps
6/4 Cal Row
Freedom (RX'd)
Teams of 2 - Split as desired -
220/200 Cal Row
160 Bench Press (53/35)
80 Box Jump Overs (24/20)
Independence
200/160 Cal Row
160 Bench Press (43/30)
80 Box Jump Overs (20/16)
Compete
240/200 Cal Row
160 Bench Press (61/43)
80 Box Jump Overs (24/20)
3 ROUNDS
- 10 DB Good Mornings @ moderate weight – maintain quality RPE 7
- 8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
- 10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Workout of the Day
400m Team run
AMRAP x 4 MINUTES
3/3 DB DL
3/3 High Pull
3/3 Strict Press
3/3 Snatch
10 Deadbugs
AMRAP x 4 MINUTES
5 Scap. Pull Ups
5 Kip Swings
5 Knees to chest
5 Toes to Bar
5 Down Dog to Seal Pose
Freedom (RX'd)
Teams of 2
50 - 40 - 30 - 20 - 10
Synchro Alternating Dumbbell Snatches (22.5/15)
100 - 80 - 60 - 40* - 20*
Toes to Bar
400m Team run after each set of TTB*
Independence
DB (15/10)
Knees to chest
Compete
DB (32.5/22.5)
Set of 40 and 20 TTB are synchro
