Deine tägliche Herausforderung
WOD
EMOM x 5 MINUTES
MIN 1 - :45 Arms Only Rowing
MIN 2 - :45 Arms + Body Rowing
MIN 3 - :45 Half Slide Rowing
MIN 4 - :40 Full Slide Rowing (SPM 22-25)
MIN 5 - :40 Full Slide Rowing (SPM 24-28)
Into…
2 QUICK ROUNDS
5 Cat Cows
5 Good Mornings (BB Optional)
5 Hang High Pulls
5 Hang Muscle Snatches
5000/4500m Row*
*Every 3:00, not including 0:00, Complete Reps of Hang Power Snatches* (35/25).
Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…
(Score is Time)
)
4500/4000m Row*
*Every 3:00 Complete Reps of Hang Power Snatches* (30/20).
Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…
(Score is Time)
5000/4500m Row*
*Every 3:00, not including 0:00, Complete Reps of Hang Power Snatches* (50/35).
Hang Power Snatch Reps…
RND 1 = 12
RND 2 = 11
RND 3 = 10
And so on…
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)
NOTE -- June's extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
400m Run
10 Wall Balls (30/24)
10 Sandbag/ DB Front Rack Alt. Lunges (Athlete Choice)
10 Burpees
10 Wall Balls
-Rest 2:00 b/t Sets-
(Score is Total Time)
Workout of the Day
2 ROUNDS
30 Single Unders
10 Alt. Lunges
10 Scap Push-Ups
10 Tuck-Ups*
*Option to complete V-Ups RND 2.
Into…
1-2 ROUNDS (Time Permitting)
20 Double Unders or 5 Single-Single-Double Unders
10 Kip Swings*
10 Heel Elevated Narrow Stance Air Squats
10 Push-Ups
*RND 2 → 10 Toes to Something
(Score is Weight)
10 Toes to Bar
20 Double Unders
10 Alt. Pistols
20 Double Unders
(Score is Rounds + Reps)
10 Toes to Something
40 Single Unders
10 Heel Elevated Narrow Stance Air Squats
40 Single Unders
(Score is Rounds + Reps)
14 Toes to Bar
28 Double Unders
14 Alt. Pistols
28 Double Unders
(Score is Rounds + Reps)
1:30 Hurdler Stretch (R)
1:30 Hurdler Stretch (L)
1:00 Butterfly Stretch
1:00 Saddle Stretch
1:00 Corpse Pose
(No Measure)
Workout of the Day
200m Run
2 ROUNDS
5 Clean Deadlifts
10 Elbow Punches
10 Strict Press
5 Hang Muscle Cleans
400m Run
1 ROUND
5 Clean Pulls
5 Hang Power Cleans
10 Push Press
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
-Rest as Needed b/t Sets-
*Sets must be completed unbroken. Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks. Touch and go at the floor only. Use the same load for each set.
(Score is Weight)
5:00 Foam Roll Legs or 5:00 EZ Bike
(No Measure)
WOD
1 ROUND
1:00 Bike (EZ)
10 Banded Pull Aparts
10 Arm Haulers
10 Scap Pull Ups
Into…
1 ROUND
1:00 Bike (MOD)
10 Supinated Banded Pull Aparts
10 Banded Dante Rows
10 Ring Rows
Into…
1 ROUND
1:00 Bike (Workout Pace)
10 Overhead Banded Pull Aparts
10 Banded Lat Push Downs
10 Kip Swings
ON AN 8:00 RUNNING CLOCK...
75/65 Cal Bike
Max Gymnastics Reps*
-Rest 3:00 b/t Sets-
*Gymnastics Reps...
SET 1- Pull-Ups
SET 2- Chest to Bars
SET 3- Bar Muscle-Ups
Compete: No Change to Workout
ON AN 8:00 RUNNING CLOCK...
65/55 Cal Bike
Max Gymnastics Reps*
-Rest 3:00 b/t Sets-
*Gymnastics Reps...
SET 1- Ring Rows or Jumping Pull-Ups
SET 2- Pull-Ups
SET 3- Chest to Bars
(Score Total Reps)
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Rebound Pose
(No Measure)
Workout of the Day
EMOM x 3 MINUTES (:40 ON / :20 OFF)
MIN 1 - 90/90 Hip Rotations
MIN 2 - Yoga Push-Ups
MIN 3 - Kang Squats
Into…
2 SETS
200m Run
8 Air Squats
8 Alt. Elbow Punches
8 Strict Press
Into…
2 SETS
100m Run
6 Front Squats
6 Push Press
6 Thrusters
*Build and stay at Heavy weight across all sets.
(Score is Weight)
400m Run
50 Thrusters (43/30)
400m Run
(Score is Time)
400m Run
50 Thrusters (30/20)
400m Run
(Score is Time)
400m Run
60 Thrusters (50/35)
400m Run
(Score is Time)
200m Cool Down Walk
10 Cat/Cows
5 KB Jefferson Curls
-Rest as Needed b/t Sets-
(No Measure)
Workout of the Day
2 ROUNDS
10 Good Mornings
10 90/90 Hip Openers
10 Glute Bridge Raises
10 Alt Step-Ups
5 Tempo Push Ups (31X1)
Ino…
2 ROUNDS
10 KB Deadlifts (RND 2: Russian Swings)
10 Dead Bugs
10 Box Jumps (RND 2: Option to increase height)
5 Strict Dips (Bench/Box/Rings)
5 Deadlifts (315/205)
10 Strict Ring Dips
15 Box Jumps (30/24)
20 Russian KB Swings (70/53)
(Score is Time)
KG BB: (143/93)
KG KB: (32/24)
5 Deadlifts (205/145)
10 Strict Dips**
15 Box Jumps (24/20)
20 Russian KB Swings (53/35)
*Option for Ring, Box, Bench.
(Score is Time)
KG BB: (93/65)
KG KB: (24/16)
5 ROUNDS FOR TIME*
10 Deadlifts (Athlete Choice)
20 Strict Dips**
30 Box Jumps (Athlete Choice)
40 Russian KB Swings (Athlete Choice)
*P1 works while P2 rests. While P1 works P2 must hold KB in any position.
**Option for Ring, Box, Bench.
(Score is Time)
1:00/1:00 Empty Barbell Quad Smash
1:00 Child's Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.
(No Measure)
