WORKOUT OF THE DAY
Montag
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Strength Hang Squat Snatch
Workout of the Day AMRAP 8 min 2 rounds of 21 dumbbell squats 15 push-ups 9 single arm devil press in the remaining time max rep single arm complex 1 dumbbell snatch 1 dumbbell thruster 1 dumbbell push press 1 dumbbell thruster 1 dumbbell hang clean and jerk
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Dienstag |
Strength Snatch behind neck DB Bench Press
Workout of the Day Total time cap: 12 min Thuri core Complex for 1 round as a buy-in 3 rounds for time 400 m run 21 box step-ups 15 heavy kettlebell swings
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Mittwoch |
Strength Hang Squat Clean
Workout of the Day Max rep Burpees in 7 min
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Donnerstag |
Workout of the Day 50 min EMOM. Min 1: 12-15 wall balls Min 2: 12-15 kettlebell swings Min 3: 12-15 box jumps Min 4: 8-10 cal echo bike Min 5: Easy pace max rep burpees
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Freitag |
Strength Split Jerk
Workout of the Day For time, cap 8 min 30 deadlift 30 cal bike 60 double under max distance shuttle run
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Samstag
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Workout Teams of 2 Time cap: 30 minutes Buy in: 40 Power Snatches you go I go Into: Ladder 5-10-15-20-25-30-35-40 Overhead squats you go I go 10-10-10-10-10-10-10-10 Synchro Kipping HSPU / Push-ups Buy out: 100 cal bike/ 140 cal row
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