Deine tägliche Herausforderung
WOD
2-3 ROUNDS
1:00 Cardio Choice
10 Scap Push-Ups
10 Deadbugs
5/5 Single Arm DB Floor Press
10 Single DB Curl to Press
3:00 Cardio Choice
20 DB Bench Press
20 Single DB Waiter Curls
20 DB Overhead Tricep Extension
20 DB Twisting Curls
20 Alt. DB Slides
-Rest 1:00 b/t Sets-
*All DB weights are Athlete Choice.
(No Measure)
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
Workout of the Day
4 SETS (:15 e/ MOVT)
MOVT 1 - Mountain Climbers
MOVT 2 - Groiners
MOVT 3 - Lunges
MOVT 4 - Up-Downs
1 SET= MOVT 1-MOVT 4.
Into…
2 ROUNDS
10 DB Goblet Squats*
8 Low Box Jumps*
10 Deadbugs
:30 Bottom of Squat Hold
*RND 2 complete DB Front Squats & higher Box Jumps.
*work up to a mod-heavy 5 Rep.
Remember Reading Tempo...
1st Number is 'Down Portion'
2nd Number is 'Down Position'
3rd Number is 'Up Portion'
4th Number is 'Up Position'
(Score is Weight)
4 DB Front Squats (22.5/15)
6 DB Goblet Lunges
8 Box Jumps (24/20)
(Score is Rounds + Reps)
4 DB Front Squats (15/10)
6 DB Goblet Lunges
8 Box Jumps (24/20)
(Score is Rounds + Reps)
4 DB Front Squats (32.5/22.5)
6 DB Goblet Lunges
8 Box Jumps (24/20)
(Score is Rounds + Reps)
Workout of the Day
2 ROUNDS
1:00 Row
10 Back Rack Good Mornings → BB RDL in RD2
10 Tuck-Ups
10 Scap Pull-Ups
1 ROUND
1:00 Row
10 BB Deadlifts
10 V-Ups
10 Kip Swings
1250/1000m Row
35 Toes to Bar
25 Deadlifts (60/43)
(Score is Time)
1000/800m Row
35 Toes to Something
25 Deadlifts (43/30)
(Score is Time)
1250/1000m Row
40 Toes to Bar
30 Deadlifts (85/60)
WOD
Bike Tabata :20 on/ :10 off (4 rounds)
Then…
1 ROUND
10 Banded Pull-aparts
5/5 Sword Pulls
10 OH Banded Pull-aparts
10 Band Pass Throughs
10 Behind-the-Neck Strict Press
Into…
1-2 ROUNDS
:45 Bike
10 Strict Press
10 Alt Arm Lifts in Child’s Pose
5/5 Moose Antlers
2 Push Jerks
+
1 Split Jerk
*Start Moderate and build to Heavy.
(Score is Weight)
15/12 Cal Assault Bike*
Max Shoulder to Overhead (85/60) in Time Remaining
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Compete:
No Change wo workout
12/10 Cal Assault Bike*
Max Shoulder to Overhead (50/35) in Time Remaining
-Rest 1:00 b/t Sets-
Workout of the Day
2 ROUNDS
50 Single Unders
10 KB Deadlifts
5 Push Up to Pike
10 Groiners
Into…
2 ROUNDS
30 Double Unders
10 Russian KB Swings
5 Hand Release Push Ups
10 Cossack Squats
MIN 1 - 50 Double Unders
MIN 2 - 25 Russian KB Swings (24/16)
MIN 3 - Max Hand Release Push-Ups
MIN 4 - Max Alt. Pistols
MIN 5 - Rest
(Score is Total Hand Release Push-Ups & Pistols or Alt. Single Leg Box Squats)
Fitness:
No Change to Workout
Compete:
80 Double Unders
Russian Kettlebell Swings (32/24)
Workout of the Day
AMRAP x 6 MINUTES
6 Scap Pull-Ups
6 DB Overhead Tricep Extensions
6 Alt. Step-Ups (option to add DBs in the Farmer position)
6/6 SA DB Bent Over Rows
10/10
Landmine Press*
*Keep Weight Moderate across all sets.
(Score is Weight)
AMRAP x 8 MINUTES*
10 Strict Pull-Ups
10 Ring Dips
10 Alt. DB Farmer Box Step-Ups (22.5/15)(24/20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
AMRAP x 8 MINUTES*
10 Vertical Ring Rows
10 Box Dips
10 Alt. DB Farmer Box Step-Ups (15/10)(20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
AMRAP x 8 MINUTES*
10 Strict CtB Pull-Ups
10 Strict Ring Dips
10 Alt. DB Farmer Box Step-Ups (32.5/22.5)(24/20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
