Deine tägliche Herausforderung
WOD
2 min Choice of Machine
-into-
3 Rounds (each)
Partner Rowling - 100m
*Penalty is over/under number multiplied by 5 in single unders (Max 10)
Cassie Lang
Freedom (RX'd)
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8
Independence
3 sets:
16-12-8 (14-10-6)
Calorie Row
32-24-16
Double Unders
-Rest 3 minutes between sets-
Compete (RX'd+)
3 sets:
12-9-6
Calorie Ski Erg
Calorie Bike
*50 Double Unders after each round
-Rest 3 minutes between sets-
*Women's calories: 9-7-5
Week 3: Ring Muscle-up Progression
Advance:
5 sets:
8-10 False Grip Ring Rows (inverted)
- rest 1 minute between sets -
Intermediate:
5 sets:
6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
- rest 1 minute between sets -
Beginner:
5 sets:
6-10 Ring Rows (feet lined up under the rig/pull-up bar)
- rest 1 minute between sets -
* Place one foot on a box, walk feet in, closer to the rig for less of an angle.
- 1 min Calf Smash (each)
- 1 min Foam roll Hamstrings
- 1 min Barbell quad smash (each side)
Workout of the Day
2:00 Heart Rate Elevation into
-into-
Burgener Warm-Up (Clean)
Skill Transfer (if time allows)
* Perform 3-5 reps at each movement (PVC or empty Barbell)
-into-
Strength Prep
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
Squat Clean
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
Kang the Conqueror
Freedom (RX'd)
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Burpee Step Over (2x 22.5/15 to 60/50cm)
Independence
15:00 AMRAP
5-4-3-2-1
Strict Pull Up (use box assistance if needed)
Dumbbell Burpee Box Step Over (2x15/10 to 50cm)
Compete (RX'd+)
15:00 AMRAP
5-4-3-2-1
Strict Chest to Bar Pull-up (overhand grip)
Dumbbell Burpee Box Step Over (2x 22.5/15to 60/50cm”)
- 1 min seal pose
- 1 min bicep stretch on wall
- 1 min tricep lacrosse ball smash (each side)
Workout of the Day
Banded 7's + Hip Halo Warmup
-into-
3 sets
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps
10-15 Minutes of Practice
- Stay light and focus on form
Hank Pym
Freedom (RX'd)
For Time:
50 Stick Sit Ups
50x7.62m Shuttle Run
50 Toes to Bar
Independence
For Time:
50 Stick Sit Ups
50x7.62mShuttle Run
25 Toes to Bar
25 Knees to Elbows
Compete: Rest Da
- 1 min Seal Pose
- 1 min Bicep stretch on wall
- 1 min Tricep lacrosse ball smash (each side)
WOD
Banded 7’s + Hip Halo Warm Up
-into-
3 set:
1:00 Assault Bike (build in pace)
5 Muscle cleans (empty bar)
5 Front Squats (empty bar)
5 Inch Worms
10 Alternating V-Ups
Ant-Man & Wasp
Freedom (RX'd)
Teams of 2 (1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (43/30)
12/10 Calorie Assault Bike
Independence
Teams of 2 (1:1)
8 Rounds (each)
2 Wall Walks
9 Front Squats (35/25)
10/8 Calorie Assault Bike
Compete (RX'd+)
Teams of 2 (1:1)
8 Rounds (each)
4 Wall Walks
12 Front Squats (52/36)
15/12 Calorie Assault Bike
3 rounds
- 10 Overhead Plate Sit ups
- 20 Kettlebell Front Rack Marches (each side - as heavy as possible while form can be maintained)
- 30 Flutters Kicks (each side)
- 1 min couch stretch (each side)
- 1 min pigeon pose (each side)
- 1 min quad smash (each side)
Workout of the Day
AMRAP x 9 MINUTES
:45 Mountain Climbers
10 Banded Pull Apart
8 Rum. DL
8 Hang Muscle Snatch
3 Inch Worms + Push Ups
into
Warm Up weights (DL + Snatch/Sandbag Clean)
Veb
Teams of 2
AMRAP x 18 MINUTES
21-15-9
Deadlifts (100/70)|70/50)
42-30-18
Push Ups
- Rest 4:00
2 SETS
30-20-10
Sandbag Cleans Or Power Snatch
Push Ups
Options:
(RX'd+ / RX / Sc.)
Deadlift: 125/85|100/70 | 70/50
Sandbag Clean: 70/45| 70/45
Power Snatch: 61/43 | 50/35 | 43/30
Deficit Push Ups for Compete
Workout of the Day
BikeErg Lactate Threshold
4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9 (or 100 RPM)
3 Min at RPE3 (or 75-80 RPM)
2 Min at RPE5 (or 85 RPM)
2 Min at RPE7 (or 85-95 RPM)
2 Min at RPE8 (or 95 RPM)
2 Min at RPE9 (or 95-100 RPM)
2 Min at RPE1-2 (Any RPM)
6x (30 Sec at RPE10 (or 110+ RPM), 60 Sec at RPE1)
Total: 30 Min
M.O.D.O.C.K
Freedom (RX'd)
5-4-3-2-1
Rope Climbs
15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) after each set of rope climbs.
Independence
4-3-2-1-1
Rope Climbs
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) after each set of rope climbs.
Liberty
10-8-6-4-2
Zombie Rope Climbs
10/8 Calorie Assault Bike (Or 8/6 Calorie Echo Bike) after each set of rope climbs.