Deine tägliche Herausforderung
WOD
Friday
Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK...
500m Row
w/ Remaining Time,
AMRAP of:
6 Up Downs
8 Slam Ball Deadlifts*
10 Step Ups**
*At 5:00, switch to Slam Balls
**At 5:00, swap for DB Box Step Ups
500m Row
w/ Remaining Time,
AMRAP of:
6 Up Downs
8 Slam Ball Deadlifts*
10 Step Ups**
*At 5:00, switch to Slam Balls
**At 5:00, swap for DB Box Step Ups
Workout
Metcon
EMOM x 20 MINUTES*
MIN 1 - 25 Slam Balls (15/10)|(10/5)
MIN 2 - 20/15 Cal Row
MIN 3 - 15 Toes to Bar
MIN 4 - 3 DB Up-Downs + 10 DB Step-Ups (22.5/15)|(15/10)
MIN 5 - REST
*Option for Bonus 5th Round for an EMOM x 25!
(No Measure)
MIN 1 - 25 Slam Balls (15/10)|(10/5)
MIN 2 - 20/15 Cal Row
MIN 3 - 15 Toes to Bar
MIN 4 - 3 DB Up-Downs + 10 DB Step-Ups (22.5/15)|(15/10)
MIN 5 - REST
*Option for Bonus 5th Round for an EMOM x 25!
(No Measure)
Cool Down
Warm-up
FOR RECOVERY
2:00 Forearm Smash (R + L)
5:00 Foam Roll Hamstrings + Lats
(No Measure)
2:00 Forearm Smash (R + L)
5:00 Foam Roll Hamstrings + Lats
(No Measure)
Workout of the Day
Saturday
Warm-up
Warm-up
AMRAP x 5 MINUTES
100m Jog
5 Burpees
10 RKBS (Athlete Choice)
15 Air Squats (Option to turn to KB Goblet squats)
*Once this quick body weight warm-up is complete, barbells come out for the Drilling and Loading
100m Jog
5 Burpees
10 RKBS (Athlete Choice)
15 Air Squats (Option to turn to KB Goblet squats)
*Once this quick body weight warm-up is complete, barbells come out for the Drilling and Loading
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
FOR TIME*
Team Run 2 Miles**
120 Back Squats (heavy)***
120 KB Swing (24/16)|(16/12)
120 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.
**All running must be completed together.
***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
(Score is Time)
KG KB: (24/16)|(16/12)
FOR TIME*
Team Run 2 Miles**
120 Back Squats (heavy)***
120 KB Swing (24/16)|(16/12)
120 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.
**All running must be completed together.
***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
(Score is Time)
KG KB: (24/16)|(16/12)
Workout of the Day
Sunday
Warm-up
Warm-up
3 SETS ON AN 8:00 RUNNING CLOCK…
10 Scap Pull-Ups
20 Bent Over Rows (Light DBs or Bands)
30 Single Unders (Switch to Double Unders on Set 3)
10 Scap Pull-Ups
20 Bent Over Rows (Light DBs or Bands)
30 Single Unders (Switch to Double Unders on Set 3)
Strength
Metcon
3 SETS
10 Perfect Chin-Ups
1:30 EZ Cardio**
**Athlete Choice on Cardio. Nasal Breathing Only.
-Rest :30 b/t Sets-
(No Measure)
10 Perfect Chin-Ups
1:30 EZ Cardio**
**Athlete Choice on Cardio. Nasal Breathing Only.
-Rest :30 b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
55-65-75-65-55
Double Unders
20-15-10-15-20
Chest to Bar Pull-Ups
(Score is Time)
55-65-75-65-55
Double Unders
20-15-10-15-20
Chest to Bar Pull-Ups
(Score is Time)
Optional Finisher
Metcon
EMOM x 8 MINUTES
MIN 1 - :30 Single KB or DB Hollow Body Flutter Kicks
MIN 2 - :50 DBL KB or DB Front Rack Hold
(No Measure)
WOD
Monday
Warm-up
Warm-up
AMRAP x 6 MINUTES
30 Single Unders
6 Bootstrappers
6 Tricep Push Ups
3 Deadlift + 3 Muscle Cleans
30 Single Unders
6 Bootstrappers
6 Tricep Push Ups
3 Deadlift + 3 Muscle Cleans
Extended Warm-up
Metcon
"REVERSE TABATA"
8 SETS (:10 ON /:20 OFF)
MOVT 1 - Top of Ring Dip Hold
MOVT 2 - Bottom of Ring Dip Hold
*Alt. Movements for 8 Sets Total.
(No Measure)
8 SETS (:10 ON /:20 OFF)
MOVT 1 - Top of Ring Dip Hold
MOVT 2 - Bottom of Ring Dip Hold
*Alt. Movements for 8 Sets Total.
(No Measure)
Workout
Metcon (AMRAP - Reps)
AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans (85/60)|(60/43)
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders
**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.
Total Reps in 1 Round = 65
(Score is Reps)
10-8-6-4-2
Power Cleans (85/60)|(60/43)
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders
**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.
Total Reps in 1 Round = 65
(Score is Reps)
Workout of the Day
Tuesday
Warm-up
Warm-up
3 SETS
100m Run
20 Mountain Climbers
5 BB Strict Press
:10 BB OH Hold
-Quick Rest b/t Sets-
100m Run
20 Mountain Climbers
5 BB Strict Press
:10 BB OH Hold
-Quick Rest b/t Sets-
Workout
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
24 Sit-Ups
12 Push Press (50/35)|(35/25)
(Score is Time)
400m Run
24 Sit-Ups
12 Push Press (50/35)|(35/25)
(Score is Time)
Post Workout Skill
Metcon
ON A 15:00 RUNNING CLOCK...
Practice Handstand Walking Options*
Option 1 - HS Walk or Assisted Walk
Option 2 - Freestanding HS Hold or Wall Hold
Option 3 - Pike "Around the Worlds"
(No Measure)
Practice Handstand Walking Options*
Option 1 - HS Walk or Assisted Walk
Option 2 - Freestanding HS Hold or Wall Hold
Option 3 - Pike "Around the Worlds"
(No Measure)
Workout of the Day
Wednesday
Warm-up
Warm-up
4 SETS (8:00 CAP)
1:00 Row
10 Samson Lunges
8 Alt. Groiners
8 KB Deadlifts *
10/10 Single Leg Glute Bridge-Ups
* KB Deadlifts Switch to Russian KB Swings for Sets 3/4
1:00 Row
10 Samson Lunges
8 Alt. Groiners
8 KB Deadlifts *
10/10 Single Leg Glute Bridge-Ups
* KB Deadlifts Switch to Russian KB Swings for Sets 3/4
Skill
Metcon
3 SETS FOR QUALITY
10 Alt. Tempo Pistol Squats (2020)*
1:00 Row (EZ)
*Use a post or upright if needed to control the descent and ascent.
-Rest 1:00 b/t Sets-
(No Measure)
10 Alt. Tempo Pistol Squats (2020)*
1:00 Row (EZ)
*Use a post or upright if needed to control the descent and ascent.
-Rest 1:00 b/t Sets-
(No Measure)
Workout
Metcon (AMRAP - Reps)
ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings (32/24)|(24/16)
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in time remaining...
-Rest :30 b/t Sets-
25 Russian KB Swings (32/24)|(24/16)
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in time remaining...
-Rest :30 b/t Sets-
