WOD

FOTOS ARCHIV

WOD Fotos September 2021

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WORKOUT OF THE DAY

Next Week’s Highlights

MONDAY
STRENGTH: Clean / WOD: 3RFT of challenging tripplet

TUESDAY
STRENGTH: Front Rack Lunges + Rows / WOD: Long tripplet

WEDNESDAY
STRENGTH: Snatch / Short 3RFT of tripplet
GYMNASTICS:

THURSDAY
STRENGTH: DB Shoulder Press + Jumps / WOD: Longer mainly DB workout

FRIDAY
STRENGTH: Back Squats + Core / WOD: AMRAP in 12min

SATURDAY
WOD: 30min full body STEADY PACE workout

 

Samstag, 25. September 2021

A:
8-6-6-6-6-6 Back Squats
6 sets of 15 Abmat Sit-ups w/o arm swing
Start a new round of both exercises every 2:30min. First set is warm-up

B:
For time of:
10-15-20-25-30-35:
Overhead Lunges, 20/15kg Plate
10-12-14-16-18-20
Hang Power Snatches, 35/25kg
5-10-15-20-25-30:
Cals on Rower / Assault Bike

Time cap: 17 min


ADVANCED CLASS

A:
Banded Muscle up drills in low rings

3 Rounds:
5x Hips to rings
5x heels to butt + transition (without the dip)
5x toes+hips+heels + transition – with the dip (KIP THE DIP)

3x MU complex 1-3 reps of each movement.
Rings Swings
Chest to Rings
Transition
Muscle up
Kipping dip

Scaling option: 3x ring swings + 3 chest to rings

B:
4 x Amrap 2 min on 2 min off
1)
300/250m Row
Max reps Muscle Snatch 25/32,5kg

2)
10/14 Cal Assault Bike
Max reps Wallballs 9/6kg

Freitag, 24. September 2021

A:
8-6-6-6-6-6 DB Shoulder Press (each arm)
6 sets of 5 Seated Hurdle Jumps
Start a new round of both exercises every 2:30min. First set is warm-up

B:
„Fight gone bad“
3 Rounds:
1 min Wallballs
1 min Sumo Deadlift High Pulls
1 min Box Jumps
1 min Push Press
1 min Row (cals)
1 min Rest

RX: 35/25kg & 50cm Box

LETZTE NEWS

NEW: CarryFit

Reloaded: Gymnastic Class

New: Advanced Class