Deine tägliche Herausforderung
WOD
100m Run
10 Supinated Band Pull-Aparts
8/8 Split Squats
10 Scap Push-Ups
10 Straight Leg Sit-Ups
Into…
150m Run
10 Banded Upright Rows
10 Alt. Lunges
10 Alt. Piked Toes Taps
10 Bent Knee Sit-Ups
Into…
200m Run
10 Banded Bent Over Rows
10 DB Goblet Lunges
10 Push-Ups
10 Butterfly Sit-Ups
10-12 DB Incline Bench Press
15-20 Incline Flyes
15-20 DB Bent Over Rows
-Rest As Needed b/t Sets-
(Score is Weight)
MIN 1 - 200m Run
MIN 2 - :45 Max KB Goblet Alt. Lunges (Athlete Choice)
MIN 3 - :45 Max Sit-Ups
(Score is Total Reps of Lunges and Sit-Ups)
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)
Workout of the Day
2 ROUNDS
10 Up/Downs
5 Up/ Down Dogs
10 Piked Shoulder Taps
10 Alt Arm Raise in Child’s Pose
5/5 Arnold Press
:30 Dead Hang
5 Slow Kip Swings
Into…
1 ROUND
10 Burpees
10 DB Push Press
5 Knee Raises
Practice Rope Climbs*
*Rope Climb Options...
BEG - Rope Pull to Stand
INT - J-Hook/ Half Rope Climb / Rope Climb
ADV - Legless / Seated / L-Sit
(No Measure)
21 Burpees
14 DB Push Press (22.5/15)
3 Rope Climbs
(Score is Rounds + Reps)
21 Burpees
14 DB Push Press (15/10)
2 Rope Climbs
(Score is Rounds + Reps)
21 Burpees
14 DB Push Press (32.5/22.5)
1 Legless + 2 Rope Climbs
(Score is Rounds + Reps)
Workout of the Day
1-2 MOBILITY ROUNDS
10 Alt. Cossack Squats
10 Good Mornings
10 Bootstrappers
10 Alt. Deadbugs
10 Alt. Supermans
10 Toe Touch + Jumping Jacks
into…
2 ROUNDS
15/12 Cal Row (moderate → workout pace)
10 Empty Barbell Clean Deadlifts
5 Vertical Jumps → 5 Box Jump Overs
10 Jumping Air Squats
5 Empty Barbell Upright Rows + 10 Alt. Elbow Punches
*Start Light-Mod and end Mod-Heavy.
(Score is Weight)
15/12 Cal Row
10 Box Jump Overs (24/20)
5 Squat Cleans (85/60)
-Rest w/ Time Remaining-
(Score is Slowest Set)
12/10 Cal Row
10 Box Jump Overs (24/20)
5 Squat Cleans (60/43)
-Rest w/ Time Remaining-
(Score is Slowest Set)
15/12 Cal Row
10 Box Jump Overs (24/20)
5 Squat Cleans (100/70)
-Rest w/ Time Remaining-
(Score is Slowest Set)
WOD
2 ROUNDS
200m Run
10 Scap Push-Ups
10 Banded Pull Aparts
10 Scap Pull-Ups
10 Shoo the Chickens
Into…
2 ROUNDS
200m Run
5 Push-Up to Pike*
10 Banded Lat Push Downs
5 Ring Rows
10 Figure 4s
*Hand Release Push-Ups or Push-Ups on the second round.
1 Mile Run
50 Hand Release Push-Ups
50 Pull-Ups
(Score is Time)
1 Mile Run
50 Push-Ups
50 Jumping Pull-Ups
(Score is Time)
1 Mile Run
50 Hand Release Push-Ups
50 CtB Pull-Ups
Workout of the Day
1 GENERAL WU ROUND
30 Jumping Jacks
10 Up-Downs
30 Mountain Climbers
10 Push-Ups
30 Flutter Kicks
5 Burpees
Into…
2 SPECIFIC WU ROUNDS
30 Single Unders*
10 Tall Jump Single Unders + 10 Fast Wrist Single Unders*
10 Elbow Punches
7-10 Strict Press
5 Hang Power Cleans
5 Push Press
5/5 Split Squats
RND 2 give option for 5x Single Single Double or 15 Double Unders.
*Start Moderate and build to Heavy.
(Score is Weight)
28 Double Unders
7 Shoulder to Overhead (70/48)
(Score is Total Reps)
21 Double Unders
7 Shoulder to Overhead (53/35)
(Score is Total Reps)
28 Double Unders
7 Shoulder to Overhead (85/60)
(Score is Total Reps)
Workout of the Day
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 - Alt. Samson Lunges
MIN 2 - Yoga Push-Ups
MIN 3 - Jefferson Curls w/ Wall Ball
MIN 4 - Kang Squat w/ Wall Ball
Into…
AMRAP x 6 MINUTES
8/6 Cal Bike
6 Sit-Ups
6/6 Split Squats
6 Wall Ball Shots
*Keep weight Moderate for all sets.
(Score is Weight)
25/20 Cal Assault Bike
25 Sit-Ups
25 Wall Balls (9/6)
(Score is Time)
20/15 Cal Assault Bike
20 Sit-Ups
20 Wall Balls (6/4)
(Score is Time)
30/24 Cal Assault Bike
30 Sit-Ups
30 unbroken Wall Balls (9/6)
