Deine tägliche Herausforderung
WOD
Wednesday
Warm-up
Warm-up
ONE ROUND CHIPPER STYLE
30 Singles
10 DB/Plate Bent Over T,Y,I’s
10 Slam Ball Deadlift
10 Single + Single + High Jump
20 DB/Plate Alt Front Raise + Lateral Raise
10 Slam Ball OH Press
10 Single + Single + Double
10 BB Elbow Punches
10 BB OH Press
10 Slam Ball G2O
:30 Double Under Practice
30 Singles
10 DB/Plate Bent Over T,Y,I’s
10 Slam Ball Deadlift
10 Single + Single + High Jump
20 DB/Plate Alt Front Raise + Lateral Raise
10 Slam Ball OH Press
10 Single + Single + Double
10 BB Elbow Punches
10 BB OH Press
10 Slam Ball G2O
:30 Double Under Practice
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK...
Build to a Mod-Heavy Complex of:
2 Push Press
+
2 Push Jerk
(Score is Weight)
Build to a Mod-Heavy Complex of:
2 Push Press
+
2 Push Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50 Double Unders
27 Shoulder to Overhead (43/30)|(30/20)
15 Slam Balls (15/10)|(10/5)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (60/43)|(43/30)
15 Slam Balls
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (70/48)|(53/35)
15 Slam Balls
50 Double Unders
27 Shoulder to Overhead (43/30)|(30/20)
15 Slam Balls (15/10)|(10/5)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (60/43)|(43/30)
15 Slam Balls
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (70/48)|(53/35)
15 Slam Balls
Workout of the Day
Thursday
Warm-up
Warm-up
2:00 Bike (EZ-Mod)
2 ROUNDS
10 Box Step Ups
10 Scap Pull-Ups
10 Tuck Ups
1:00 Bike (Mod-Hard)
2 ROUNDS
8 Alt DB Goblet Curtsy Lunge
8 Small Kip Swings
8 V-Ups
2 ROUNDS
10 Box Step Ups
10 Scap Pull-Ups
10 Tuck Ups
1:00 Bike (Mod-Hard)
2 ROUNDS
8 Alt DB Goblet Curtsy Lunge
8 Small Kip Swings
8 V-Ups
Workout
Metcon (Calories)
AMRAP x 21 MINUTES*
Max Cal Bike
*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (22.5/15)|(15/10)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.
(Score is Total Calories)
KG DB: (22.5/15)|(15/10)
Max Cal Bike
*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (22.5/15)|(15/10)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.
(Score is Total Calories)
KG DB: (22.5/15)|(15/10)
Cool Down
Warm-up
FOR RECOVERY
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
2:00 Forward Fold
(No Measure)
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
2:00 Forward Fold
(No Measure)
Workout of the Day
Friday
Warm-up
Warm-up
2 SETS
100m Run
10 PVC Pass Through
10 PVC Overhead Squats
10 Groiners + Twist
Into…
2 SET
8 High Pulls
8 Hang Muscle Snatches
8 Overhead Squats
8 Step-Ups*
*Round 2: Switch to Box Jumps
100m Run
10 PVC Pass Through
10 PVC Overhead Squats
10 Groiners + Twist
Into…
2 SET
8 High Pulls
8 Hang Muscle Snatches
8 Overhead Squats
8 Step-Ups*
*Round 2: Switch to Box Jumps
Strength
Snatch (1-Rep)
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Snatch*
*Athlete Choice for Power or Squat
(Score is Weight)
Build to a Heavy 1-Rep Snatch*
*Athlete Choice for Power or Squat
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15-20-25
Power Snatch (43/30)|(30/20)
Box Jumps (24/20)
(Score is Time)
KG BB: (43/30)|(30/20)
15-20-25
Power Snatch (43/30)|(30/20)
Box Jumps (24/20)
(Score is Time)
KG BB: (43/30)|(30/20)
WOD
Saturday
Warm-up
Warm-up
10:00 RUNNING CLOCK (complete as much as you can!)...
2 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges
2 Set
100m Jog
5 Hang Muscle Cleans + 5 Bent Over Rows
5 Slow Back Squats
1 Set
100m Jog
5 Hang Power Clean + 5 Push Press From Back Rack
10 Fast Back Squats
2 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges
2 Set
100m Jog
5 Hang Muscle Cleans + 5 Bent Over Rows
5 Slow Back Squats
1 Set
100m Jog
5 Hang Power Clean + 5 Push Press From Back Rack
10 Fast Back Squats
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...
AMRAP x30 MINUTES*
20 Back Squats (Team Choice)
500/400m Row
400m Run
*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.
(Score is Rounds + Reps)
AMRAP x30 MINUTES*
20 Back Squats (Team Choice)
500/400m Row
400m Run
*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.
(Score is Rounds + Reps)
Cool Down
Warm-up
FOR RECOVERY
1:00 EZ Bike or Row
200m Walk
5:00 Foam Rolling Legs
(No Measure)
1:00 EZ Bike or Row
200m Walk
5:00 Foam Rolling Legs
(No Measure)
Workout of the Day
Sunday
Warm-up
Warm-up
2-3 SETS ON AN 8:00 RUNNING CLOCK…
10 KB RDLs (Slow Descent)
5 Inchworms w/ Push-Up (Keep feet stationary)
10 Glute Bridges (KB Held at the waist)
5 Push-Up to PIke + 10 Pike Shoulder Taps
10 KB RDLs (Slow Descent)
5 Inchworms w/ Push-Up (Keep feet stationary)
10 Glute Bridges (KB Held at the waist)
5 Push-Up to PIke + 10 Pike Shoulder Taps
Skill
Metcon
ON A 12:00 RUNNING CLOCK...
Practice Handstand Walk or Handstand Hold
Suggested Drills...
-Practice Full Movements
-Guided Walk
-Box Walk
-Bear Crawl
-Supported HS Hold
-Kick-Up Drills
-Headstand / Knee Supported Hold
(No Measure)
Practice Handstand Walk or Handstand Hold
Suggested Drills...
-Practice Full Movements
-Guided Walk
-Box Walk
-Bear Crawl
-Supported HS Hold
-Kick-Up Drills
-Headstand / Knee Supported Hold
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
18 Russian KB Swings (53/35)|(35/26)
3 Wall Walks
18 Sit-Ups
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
18 Russian KB Swings (53/35)|(35/26)
3 Wall Walks
18 Sit-Ups
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
Workout of the Day
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