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WORKOUT OF THE DAY

 

 

 

 

 

Montag

 

 

Weightlifting

Back Squats

 

Workout of the Day

For time, cap 12 min

36-30-24

single-arm dumbbell push press

cal ski/row

Buy out

20 alternating single-arm dumbbell devil press

 

 

Dienstag

 

Workout of the Day

E2MOM I for 5 rounds: 10 min total

30 crossover single under or 60 single under

10 Pull ups

10 bodyweight walking lunges

5 min rest then

E2MOM II for 5 rounds: 10 min total

4 power cleans

4 bar-facing burpees over bar

*Advanced: Add 2 reps per round per exercise

Beginners Add 1 rep per round per exercise

 

DISCO PUMP

3 rounds: 9 min

I: 12 barbell biceps curls as heavy as possible

II: 12 double dumbbell triceps roll-ups

III: 30-60 sec max rep shoulder tabs

 

 

Mittwoch

 

Strength

Strict Press

 

Workout of the Day

For time, cap 12 min

4 rounds

12 toes to bar

12 burpee box jump over

12/10 cal bike

 

 

Donnerstag

 

Workout of the Day

Every 5 min for 7 rounds

500 m row 

12 wall balls @9/6kg

10 Burpees over paralletes

8 dumbbell anchor situps

 

Freitag

 

Strength

Deadlifts

 

Workout of the Day

For time, cap 12 min

2 rounds

800 m run

21 pull-ups

15 power snatches

 

 

Samstag

 

 

 

 

Workout Teams of 2

Triple station:

Station I:

8 min AMRAP

21 synch dumbbell snatches @2*22,5/15kg

15 synch dumbbell squats @2*22,5/15kg

2 min rest

Station II:

For time, cap 8 min

130/100 cal row

40/30 strict pull-ups

2 min rest

Station III:

For time, cap 8 min

50 synch box step-ups

50 burpee broad jump