Deine tägliche Herausforderung
WOD
1 ROUND
P1: 200m Run
P2: DB Jefferson Curl
P1 & P2 :30 UP Down
1 ROUND
P1: 200m Run
P2: Banded Pull Apart & No Money
P1 & P2 :30 Burpee
1 ROUND :30 each MVMT
P1: 200m Run
P2: Banded Tricep Extension & Press
P1 & P2 :30 Line Facing Burpee
EMOM X 10 MINUTES
Min 1 - 1-3 Tempo Strict HSPU 31X1
Min 2 - Walking Rest
3 SETS
8 Line Facing Burpees
600m Run
16 Line Facing Burpees
-Rest 2 min between sets-
Workout of the Day
1 ROUND :30 each MVMT
Bike, legs only
Groiners
Air Squat
1 ROUND :30 each MVMT
Bike, arms only
Bootstrappers
DB Goblet Squat
1 ROUND :30 each MVMT
Bike
Seal to Downward Dog
DB Shoulder Press
AHAFA
21-18-15
Bike
Thrusters*
*Increasing loads
Women: 85/95/105-lb
Men:115/135/155-lb
Women: (38/43/48)
Men:(53/61/70)
Workout of the Day
400m Teamrun
-into-
2 SETS
P1:
5 Scap Pull ups
5 Kip Swings
10 Alt Db Snatch
P2:
5 Burpees
5 Box Jumps
*partner 1 goes and then switch with partner 2*
AMRAP X 30 MINUTES
Teams of 2*
400m Run
60 Alt. DB Snatch (22.5/15)
40 Burpee Box Jumps (24/20)
20 Bar Muscle-Ups
Fitness:
DB Snatch (15/10)
Pull ups
Compete:
Double DB Snatch (22.5/15)
*Partners run together, then share all other reps in any way.
WOD
2 Rounds
200m Easy Ski
10 Air Squats
8 PVC Pass Throughs
10 Glute Bridges
5 Inchworms
1 Round
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
3 Tall Cleans
3 Hang Power Cleans (focus on fast elbows)
Two Options:
1) None
2) Make up a strength piece from the week
5 Rounds For time
24/20 Cal Ski Erg
10-8-6-4-2 Hang Power Cleans
*Weight increases with each round as reps decrease:
10 reps @ 95/65lbs (43/30kg)
8 reps @ 135/95lbs (61/43kg)
6 reps @ 155/105lbs (70/48kg)
4 reps @ 185/125lbs (84/57kg)
2 reps @ 205/135lbs (93/61kg)
Time Cap - 15 min
Top Scores - 10 min
Scaled:
5 Rounds For time
20/16Cal Ski Erg
10-8-6-4-2 Hang Power Cleans
*Weight increases with each round as reps decrease:
10 reps @ 65/45lbs (30/20kg)
8 reps @ 65/45lbs (30/20kg)
6 reps @ 75/55lb (34/25kg)
4 reps @ 75/55lb (34/25kg)
2 reps @ 95/65lbs (43/30kg)
Beginner:
5 Rounds For time
24/20 Cal Ski Erg
10-8-6-4-2 Hang Power Cleans
*Weight increases with each round as reps decrease:
10 reps @ 75/55lb (34/25kg)
8 reps @ 115/80lb (52/36kg)
6 reps @ 135/95 (61/43kg)
4 reps @ 165/110lb (75/50kg)
2 reps @185/125lb (84/57kg)
Shoulder Strength:
2 sets:
A1. Lu Raises w/ Plates: 10-12 reps
A2. Seated Banded Shoulder External Rotations: 10-12 reps, elbows abduct
A3. SA Ring Row w/ Thoracic Reach: 10-12 reps/side
Rest 30 sec b/t each
Workout of the Day
AMRAP X 5 MINUTES
Row Cals
- Rest 1 min -
AMRAP X 5 MINUTES
Single DB Box Step ups (22.5/15) to 24/20"
- Rest 1 min -
AMRAP X 5 MINUTES
Toes to Bar
- Rest 1 min -
AMRAP X 5 MINUTES
Single DB Devil's Press (22.5/15)
Workout of the Day
ON A 10 MIN RUNNING CLOCK…
Build to max height deficit Handstand Push-Up
5-8-13
Deficit handstand push-ups (10/5cm)
Deadlift (143/103)
Then,
30m kettlebell overhead walking lunge (2x24/2x16)
