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WORKOUT OF THE DAY

 

 

 

 

 

Montag

 

 

Strength

Squat Snatch

 

Workout of the Day

For time, cap 12 min

9 strict pull-ups

15 heavy wallballs

21 burpee box jumps

1000/900 m row or ski

21 burpee box jumps

15 heavy wall balls

9 strict toes to bar

 

 

 

Dienstag

 

Workout of the Day

8 min AMRAP

23 push ups

9 toes to bar

14 box jumps

19 double under

4 wall walks

 

 

 

Mittwoch

 

Strength

Squat Clean

 

Workout of the Day

AMRAP I: 5 min

55 kettlebell swings

33 weighted box step up

11 burpee to strict pull-ups

2 min rest then

AMRAP II: 5 min

22 toes to bar

77 double under/ 77 single under

 

 

 

Donnerstag

 

Workout of the Day

6 Intervals

Station I:

max distance row with your 1k pace +3-5 sec

Station II:

50 walking lunges bodyweight

40 burpees

then

Mini AMRAP of 4 min

15 push-ups

10 situps/ Pro: Toes to bar

 

 

 

Freitag

 

Strength

Split Jerk

 

Workout of the Day

For time, cap 10 min

4 rounds

30 m double dumbbell farmer carry 

10 double dumbbell squats

5 devil press

 

 

Samstag

 

 

 

 

Workout Teams of 2

Team of Two Time cap 30 min

Buy in:

40 power cleans 

Then

2 rounds of:

30 front squat

30 synch pull-ups

1000 m row 

30 synch toes to bar

30 burpees over bar lateral synch 2

Buy out

20 clean and jerk