WOD

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WOD Fotos September 2020

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WORKOUT OF THE DAY

Samstag, 19. September 2020

A1:
8-8-8-8 Weighted Push-ups
A2:
10-10-10-10 (Weighted) Hip Extensions
Start every 1:30min one of the exercises (alternating).

B:
In Teams of 2, AMRAP in 16min of:
16 Power Snatches @ Light – Medium
16 Push Press @ same load
16 Lateral Burpees over the Bar


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1

For 7min do:
1min EASY
45sec MODERATE
15sec. FAST (Sprint!)

Station 2
EMOM for 7min of:
Odd: 10 (weighted) Hip Extensions
Even: 30sec. Push-up Hold with a front lean

Station 3
AMRAP in 7min of:
10 Mixed Rack Tall to Kneeling
10 Prisoner Kang Squats

Station 4
AMRAP in 7min of:
8/8 Single Leg V-Ups
30sec. Squat Hold

Station 5
Build up a heavy set of:
8 Push Press

Freitag, 18. September 2020

AMRAP in 30min @ STEADY PACE of:
8 Power Cleans @ Medium
Run 200m
8 Back Rack Lunges @ Medium
Row 200m
8/8 Single Leg V-Ups
Ski 200m


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
16 DB Suitcase Lunges
8 Push-ups / 8 Ring Rows (alternate every round)
8 Box Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Heel Touches
20 Glute Bridges
20 Toe Touches

Focus on device:
25sec. EASY
25sec. MODERATE
10sec. FAST


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
3x 200m Run (increase the tempo every set)
Rest 90sec.

Station 2
Build up a heavy set of 3 Hang Power Cleans

Station 3
AMRAP in 7min of:
8 DB Suitcase Lunges
8 Push-ups on DBs
8 Box Jumps

Station 4
AMRAP in 7min of:
20 Heel Touches
20 Contralateral Glute Bridges

Station 5
EMOM for 6min do:
4/4 Back Rack Reverse Lunges

Donnerstag, 17. September 2020

A:
Every 90sec. for 12min do:
1 Power Snatch + 2 Overhead Squat

B:
“First Cut”
4 rounds for time of:
400m run
3 (legless) Rope Climbs
7 Squat Snatches @ Heavy

Scales:
Rope Climbs: 3 Lying Rope Climb with Toes to Rope or 15 Pull-ups
Squat Snatches -> Power Snatches


STRENGTH WOD

A1:
5×6 Deadlift
A2:
5×8 Bench Press
Start every 1:30min one of the exercises (alternating).

B:
3 Rounds of:
10 Strict Dips
10 BB Good Morning
15 Tricep Extensions with Band
6 D-Ball clean


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
30sec @ MODERATE
10sec @ FAST
20sec @ EASY

Station 2
EMOM for 7min do:
2 Power Snatches + 1 Overhead Squat

Station 3
AMRAP in 7min of:
16 Bear Hug Medball Lunges
12 Medball Cleans
8 Medball Hamstring Curls

Station 4
EMOM for 7min do:
15 Hollow Rocks
15 Superman Rocks

Station 5
EMOM for 7min do:
1-2 Rope Climbs or Lying Rope Climb with Toes to Rope