WORKOUT OF THE DAY
Montag
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Workout of the Day "Barbara" 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest |
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Dienstag |
Workout of the Day Station I: Hang power clean Station Part A: Find a heavy single hang power clean within 6 min 2 min rest Part B: 6 min AMRAP 6 Hang power clean with 50% of today's heavy single 6 Pullups 12 Push-ups Station II: Hang power snatch Part A: Find a heavy single hang power snatch within 6 min 2 min rest Part B: 6 min AMRAP 6 hang power snatch 50% of your today's heavy single 36 double under |
Mittwoch |
Workout of the Day "DT" 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks |
Donnerstag |
Workout of the Day The Triplet: I: 12 min AMRAP 750/600m row 1K pace +5 10 burpee broad jumps 25 Air Squats 3 min rest then II: 12 min AMRAP 1650/1300 assault bike oder 1500/1200 bike erg 10 Weighted walking lunges 2x15/10kg all categories 40 Double under 3 min rest III: 12 min AMRAP 10 Wall walks 15/12 push ups 15 toes to bar |
Freitag |
Workout of the Day EMOM I: 16 min Min 1: 8-12 Single arm dumbbell hang squat clean thruster Min 2: 10 v-ups + 20 sec hollow hold/RX 8-10 strict toes to bar Min 3: 12-16 Single-arm dumbbell overhead lunges Min 4: 8-10 Single arm dumbbell devil press 3 min rest then EMOM II: 16 min Min 1: 15-18 Wallballs Min 2: 12-15 Boxjump over Min 3: 10 sec ring row endposition hold + 5 ring rows/ RX: 6-8 Strict pull ups Min 4: 12-18 Summo deadlift high pull kettlebell |
Samstag
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Workout Team of 2 100 Hang Power Snatches, you go I go 100 Push Presses synch 2 100 Sumo Deadlift High-Pulls, you go I go 100 Front Squats synch 2 |
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