Deine tägliche Herausforderung
WOD
1 ROUND :30 EACH MVMT
Groiners
Row (legs only)
High Plank Hold
1 ROUND :30 EACH MVMT
Seal to Downward Dog
Row (legs & hips)
High Plank Shoulder Taps
1 ROUND :30 EACH MVMT
Suppinated Bar Hang
Row (legs, hips and then arms)
Pike Shoulder Taps
EMOM X 16 MINUTES
Min 1 - 15/12 Cal Row
Min 2 - 3-5 Wall Walks
Min 3 - AMRAP Rope Climbs
Min 4 - Rest
*Score is total rope climbs completed.
EVERY 2:00 FOR 4 SETS
1 DB Shoulder Complex*
*1 complex = 10 Lateral Raise + 10 Front Raise + 10 Reverse Fly. Must be completed unbroken
Workout of the Day
TEAMS OF 2
200m Hot Potato Run
-into-
5/5 Airsquat to Medicine Ball
5/5 Medicine Ball Front Squat
5/5 Medicine Ball Roations
10 Medicine Ball Push Press to Partner
10 Medicine Ball Thruster to Partner
-into-
10/10 Wall Ball Shots
EVERY 2:00 FOR 4 SETS
1 Squat Clean + 1 Below Knee Hang Squat Clean + 1 Hang Squat Clean
*Must be unbroken. Keep all sets between RPE6 and RPE7 today for back-off week (estimated ~55-65% of 1RM Clean)
AMRAP X 15 MINUTES
400m Run
20 Wallballs (9/6)
10 Clean and Jerks (52/36)
Workout of the Day
AMRAP X 4 MINUTES
P1
:30 Bike (Increase pace)
2/2 Samson Lunge
6 Squat to Stand
AMRAP X 4 MINUTES
P2
:30 Forearm Plank
4/4 Lateral Box Step Overs
10 Russian KB Swings
TEAMS OF 2*
200/175/150 Cal Bike
150 American KB Swings (24/16)
120 Abmat Sit ups
100 Single KB Box Step Overs (24/20)
Fitness (16/12)
Compete KB Snatch
**Cals are written as MM/MF/FF
**One person working at a time. Split reps in any way.
WOD
Option 1:
30 sec/side Calf Stretch on Rig
+
2 Sets:
200m Jog
10 Ring Rows
10 Pogo Jumps
5 Scap Pull ups (Ring or Bar)
5 Kip Swings (Ring or Bar)
20 Single or Double Unders
Equipment Needed: Jump rope
Option 2:
30 sec Ski Erg, increasing intensity every 10 seconds
4/side Child’s Pose Lift-offs
30 sec Echo Bike, increasing intensity every 10 seconds
3/side Samson Lunge
10 Air Squats
Equipment Needed: Ski Erg, Echo Bike
Two Options:
1) None
2) Make up a strength piece from the week
EMOM x 15
Min 1 - 45-60 Double Unders
Min 2 - AMRAP Muscle ups in 45 sec
Min 3 - Rest
*Muscle ups can be Ring or Bar - athlete choice
Top Scores - None, focus on accumulating quality reps
Scaled:
EMOM x 15
Min 1 - 45-60 Single Unders
Min 2 - AMRAP Ring Dips in 45 sec
Min 3 - Rest
*Use band as needed for dips
Beginner:
EMOM x 15
Min 1 - 45-60 Line Hops
Min 2 - AMRAP Bench Dips in 45 sec
Min 3 - Rest
EMOM x 12
Mins 1-4: 12 sec Ski erg @ 10/10 effort
Mins 5-8: 22 sec Ski erg @ 8.5/10 effort
Mins 9-12: 32 sec Ski erg @ 7/10 effort
*rest 4-5 min*
EMOM x 12
Mins 1-4: 12 sec Echo @ 10/10 effort
Mins 5-8: 22 sec Echo @ 8.5/10 effort
Mins 9-12: 32 sec Echo @ 7/10 effort
2-3 Sets:
5 Wall Supported Cat Cow
5/side Seated PVC Thoracic Rotations
30-60 sec Overhead Lat Stretch on Wall
Workout of the Day
2 Sets:
30 sec Row
6 Squat to Stands
5 Scap Pull ups
8 Straight Arm Banded Lat Pulldowns
8 DB Goblet Squats
25ft/side Single DB Overhead Carry
Equipment Needed: Rower, Band, DB
EVERY 2:00 FOR 5 SETS
5 False Grip Ring Pull-Ups
8 ROUNDS
40 Double Unders
4 Muscle-Ups
Workout of the Day
1 Set:
20 PVC Passthroughs
30 sec/side Pigeon Stretch
+
2 Sets:
15 Jumping Jacks
4 Inchworms
6 Barbell RDLs
6 Behind the Neck Snatch Grip Strict Press
6 No Push-up Burpees
Equipment Needed: Barbell, PVC
EVERY 2:00 FOR 5 SETS
5 Snatch Grip Deadlift*
Build from light-moderate to moderate-heavy
*3s Pause above the knee
21-15-9
Hang Power Snatch (34/25)
Burpees over Barbell
