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WORKOUT OF THE DAY

 

 

 

 

 

Montag

 

 

Strength

Snatch

 

Workout of the Day

EMOM 16

Min 1: 3 Burpees + max vertical jump

Min 2: 30sec max reps alternating DB Snatches

RX: 22,5/15kg SC: 15/10kg

 

 

Dienstag

 

Strength

Push Press

 

Workout of the Day

5 Rounds for time

50 Double Unders 

10 Thruster

RX: 60/45kg SC: 45/25kg

 

 

Mittwoch

 

Strength

Strict Pull Up work

 

Workout of the Day

Every 2:00 min x 4 Rounds

6 Box Jumps

12 Push Ups

Max cal Row

*Rest 2 min between Rounds

Score is total cal rowed

 

 

Donnerstag

 

Workout of the Day

Mikkos Triangle EMOM 39 minutes

Min 1: Row

Min 2: Ski Erg/ Run 

Min 3: Assault Bike Min 4: Rest

RX: 18/15 cal SC: 12-15/10-12cal

 

 

Freitag

 

Strength

10min EMOM

Min 1 : 30-40sec Handstand hold / walk practice 

Min 2: 20-30sec Hollow Rocks

 

Workout of the Day

For Time:

4-8-12-16-20-24 

Alternating DB hang power cleans

2-4-6-8-10-12

Burpees over the DB

RX: 22,5/15kg SC: 15/10kg

 

 

 

Samstag

 

In Teams of 2

5 Rounds with Partner

100 Double unders 

20 Pull Ups

30 Wall Balls 

40 KB Swings 

500m Row