WORKOUT OF THE DAY
Montag
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Workout of the Day Part I: 7 min AMRAP 8 double kettlebell swings 4 burpees over kettlebell 8 double kettlebell SH2Oh 4 burpees over kettlebell =5 min Rest= Part II: 7 min AMRAP 6 toes to bar 12 box jump over 6 pull ups 12/10 cal Row =5 min Rest= Part III: everyone is doing at the same time Little Arm PUMP 4 min AMRAP 12 empty bar biceps curls 12 banded triceps extension 12 banded lat flys |
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Dienstag | Workout of the Day 60/45 cal row 100 burpees 50 Lunges 25 toes to bar 150 double under 25 alt. dumbbell snatches 50 Air squats 100 burpees 60/45 cal row |
Mittwoch | Workout of the Day Workout I: AMRAP 10 min 12 KB push press right arm 20 double under 12 KB push press left arm 20 double under 24 Russian kettlebell swings 20 double under 5 min rest Workout II: AMRAP 10 min 12 kettlebell push press right arm 20 double under 12 kettlebell push press left arm 20 double under 24 kettlebell push press 20 double under |
Donnerstag | Workout of the Day E2MOM for 8 rounds and alternate between I and II: I: 12/10 cal Bike 10-15 weighted butterfly situps II: 250/200 m Row 6-10 Burpees over the rower =4 min rest= 1500/1300m row 100 Double unders 40 Lunges 1000/900m row 80 double unders 60 lunges 500/450 m row 60 double under 80 lunges |
Freitag | Workout of the Day EMOM I: 16 min Min 1: 2-4 wall walks Min 2: 6-12 double dumbbell push press Min 3: 8-12 burpees Min 4: 10-14 alternating dumbbell snatches EMOM II: 16 min 1. 12-18 single dumbbell goblet squats 2. 3-5 bar muscle-ups 3. 12 single arm dumbbell overhead lunges 4. 10-15 single dumbbell weighted sit-ups |
Samstag
| Workout Team of 2 Buy in: 2000/1800 meter row 2 rounds 20 synch 2 deadlift 120 weighted front rack walking lunges 20 handstand push-ups 120 double unders |
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