Deine tägliche Herausforderung
WOD
3 SETS
10 Step-Ups → 10 Box Jumps*
10 Ring Rows
10 Kip Swings
10 Reverse Lunges → 10 Forward LUnges → 10 DB Goblet Lunges
*Box Jumps will be performed on Set 2 & Set 3
Teams of 2
You go i go (1 Rest, 1 Work)
Complet a full round of:
AMRAP x 6 MINUTES
8 Box Jumps (20)
6 Alt. single DB Overhead Lunges (22.5/15)|(15/10)
4 Chest to Bar Pull Ups
-Rest 1:00-
AMRAP x 9 MINUTES
10 Box Jumps (24/20)
8 Alt. DB Front Rack Lunges
6 Chest to Bar Pull Ups
-Rest 1:00-
AMRAP x 12 MINUTES
12 Box Jumps (30/24)
10 Alt. DB Suitcase Lunges
8 Chest to Bar Pull Ups
(Score is Total Rounds + Reps)
Workout of the Day
AMRAP x 8 MINUTES*
100m Run
12 Sit-ups
10 Good Mornings
8 Narrow Squats
*@ 4:00 Mark, Switch to…
100m Run
12 Sit-Ups
10 KB Deadlifts
8 KB Sumo Squats
3 SETS*
10-12 Deficit KB Romanian Deadlift
12-15 Deficit KB Sumo Squats
-Rest As Needed b/t Sets-
*Keep weight Moderate. Each foot should be placed on one 45lb plate (roughly 12 inches between the 2 plates).
(Score is Weight)
2 ROUNDS FOR TIME
1000m Run
50 Russian KB Swings (53/35)|(35/26)
50 Sit-Ups
(Score is Time)
KG KB: (24/16)|(16/12)
IN TEAMS OF 2...
4 ROUNDS FOR TIME*
400m Run
50 Russian KB Swings (53/35)|(35/26)
50 Sit-Ups
*Both partners will run together. Split all over work as needed. While P1 completes Russian KB Swings P2 completes a Wall Sit. While P1 completes Sit-Ups P2 completes a Plank or Hollow Hold.
(Score is Time)
KG KB: (24/16)|(16/12)
Workout of the Day
200m Run
Into…
2 ROUNDS
8 Samson Lunges
8 V-Ups
8 Scap Pull-Ups
Into…
2-3 ROUNDS
8 Alt. Medball Lunges + Press
8 Alt. Medball Cossack Squats
8 Medball Sit-Ups
*Start Light and build to Moderate.
(Score is Weight)
EMOM x 20 MINUTES
MIN 1&2 - AMRAP of...8 Burpees + 12 Toes to Bar*
MIN 3 - Max Wall Balls (9/6)|(6/4)
MIN 4 - Rest
*Pick up where you left off.
(Score is Total Reps)
WOD
EMOM x 7 MINUTES (:40 ON / :20 OFF)
MIN 1 - EZ Bike
MIN 2- Good Mornings
MIN 3 - V-Ups
MIN 4 - MOD Bike
MIN 5 - Barbell RDL
MIN 6 - Hollow Rocks
MIN 7 - HARD Bike
*Start Light and build to Moderate.
(Score is Weight)
6 SETS
7 Deadlifts (115/80)|(80/53)
15/12 Cal Bike
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
Workout of the Day
3 ROUNDS
10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups*
10 Banded Upright Rows → Band Pull-Aparts → Kneeling Banded Pull-Downs
:45 EZ Cardio of Choice
*Can be banded.
EMOM x 12 MINUTES
MIN 1 - 7-10 Wide Grip Pull-Ups
MIN 2 - :45 Kneeling Banded Pull-Downs*
MIN 3 - :45 EZ Cardio Choice
*Think about pulling band to sternum...replicating the ROM of the C2B Pull-Up.
(No Measure)
AMRAP x 14 MINUTES
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)
21 Sit-Ups
(Score is Rounds + Reps)
Workout of the Day
3 ROUNDS
10/10 Single Leg Bunny Hops → 30 Single Unders → 30 Double Unders*
10 PVC RDL
10 PVC Upright Row
10 PVC Muscle Snatch
10 PVC BTN Push Press
10 PVC OHS
*In round 2, complete 30 Single Unders. In round 3, complete 30 Double Unders.
6 SETS*
1 Hang Squat Snatch
+
1 Snatch
*Start Light-Moderate and build to Moderate-Heavy.
-Rest As Needed b/t Sets-
(Score is Weight)
FOR TIME
2-4-6-4-2
Hang Squat Snatch (53/35)|(35/25)
25-50-75-50-25
Double Unders
(Score is Time)
