Deine tägliche Herausforderung
WOD
Line Drills - 25' Each Drill:
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
+
2 Sets:
200m Jog
30 sec Echo Bike
30 sec Row
Rest 30 sec
Equipment Needed: Echo Bike, Row
Two Options:
1) None
2) Make up a strength piece from the week
30 min AMRAP @ Quality effort
400m Jog
40/30 Cal Echo Bike
30/25 Cal Row
Scaled/Beginner: None
Workout of the Day
60s Single Unders
5 Boot Strappers
4 Inch Worms + Push Ups
-into-
60s Single, single, high Jump
5 Kang Squats
4 Inch Worm + Push Ups
-into
60s Single, single, Double (or attemps)
5 Paused Air Squats
4 Inch Worms + Push Up
-into-
60s Double Unders
10 Air Squats
4 Inch Worms + Push Ups
EMOM x 4 MINUTES
Clean + Hang Clean (1+1) @ 70% of 1RM Clean
*Cleans can be any style.
-Rest 1 minute before Part 2-
*Front squat must be taken from floor. Performing a squat clean will count as the first rep on front squats.
10 ROUNDS FOR TIME
25 Double Unders
6 Thruster (43/30kg)
-Rest 30s between rounds-
Fitness
Thruster (25/35kg)
Workout of the Day
3 ROUNDS
:30 Up Downs + Box Step Ups → Burpee Box Step Ups → Burpee Box Jump
8/8 KB Suitcase Deadlifts → 5 Seal Pose to Pike → 8 Push Ups
10 Russian KB Swings
Compete Option:
EVERY 1:30 FOR 6 SETS
15m KB Farmer Carry- (24/16kg)
AMRAP Pull ups or CTB Pull ups until 60 sec mark
*Cap @ 12 reps on each set.
Fitness Option:
EVERY 1:30 FOR 6 SETS
15m KB Farmer Carry (24/16kg)
AMRAP strict Pull ups or Ring Row until 60 sec mark
FOR TIME
30 Burpee Box Jump Over (24/20)
60 American KB Swings (24/16kg)
30 Burpee Box Jump Overs
FITNESS:
NO CHANGE TO WORKOUT
WOD
Alternate each Station!
P1 - :45 2 Position Paused Row
P2 - :45 BB Good Mornings
-into-
P1 - :45 Row (for quality)
P2 - 10 Glute Bridge Up + 10/10 single Leg Glute Bridge Ups
-into-
P1 - :45 Row (WOD Pace)
P2 - :45 Gymnastic Plank
EVERY 3:00 x 3 SETS
3 Deadlifts @ 80-90%
AMRAP x 15 MINUTES
10-20-30-40-50...etc Cal Row
20 Wall Balls after each set - 9/6kg
*Female cals = 8-16-24-32-40...etc
Fitness: Wall Balls 6/4kg
Workout of the Day
2 Sets:
20 Mountain Climbers
6 Scap Pull-up
12 Banded Face pulls
30 sec Sandbag or Medball Bearhug March*
6/side DB Chainsaw Row
12 Hollow Body Hold
*Sub Double KB Front Rack Carry as needed
Equipment Needed: Band, Sandbag/Medball/KBs, DB
EMOM x 16 MINUTES
Min 1 - 6-8/side DB Renegade Rows (22.5/15kg)
Min 2 - 15-30m Sandbag Bearhug Carry*(70/45kg)
Min 3 - 1-3 Rope Climb**
Min 4 - Rest
*or Double KB Front Rack Carry (24/16)
*Advanced perform 1 Legless RC + 1 RC for minute 3
Fitness
Min 1 - 6-8/side DB Renegade Rows (15/10kg)
Min 2 - 15m Sandbag Bearhug Carry (from Box)*(70/45kg)
Min 3 - 1-3 Rope Climb
Min 4 - Rest
*or Double KB Front Rack Carry (16/12)
EVERY 1:30 FOR 4 SETS
12 V-Ups
into
AMRAP Strict Knees to Elbow until 45 sec mark
Workout of the Day
Banded 7's
-into-
1 SET
10 alt. Samson Lunges
10 alt Box Step Ups
5/5 DB Strict Press
2 SETS
5/5 DB Hang Snatch
5/5 alt. DB OH Lunges
5 Seal Pose to Pike
10 alt. DB Box Step Ups
-into-
Specific Warm Up Snatch
EVERY 2:00 x 4 SETS
12-9-6-3
Power Snatch*
*Each set MUST be TNG unbroken. Build across sets to a tough triple.
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
RX Weights: (22.5/15)
Fitness weight: (15/10)
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
