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WOD Fotos Juli 2020

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WORKOUT OF THE DAY

Dienstag, 7. Juli 2020

AMRAP in 30min @ STEADY Pace:
Row 250m
5 Deadlifts
10 KB Swings
Row 250m
5 Back Squats
10 (heavy) Banded Good Mornings
Row 250m
5/5 DB Single Arm Presses
10 (heavy) Banded Ab Pull-down

Focus on good movement quality!


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 KB Deadlifts
10 Cossack Squats
10 Half Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20 Banded Good Mornings
10 Banded Shoulder Presses

Focus on device:
2min Rower
2min Bike-Erg
1:30min Rower
1:30min Bike Erg
2min @ moderate pace / 1:30min @ fast pace


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
2min Ski
30sec. REST
2min Bike
30sec. REST
2min Row
(always 1min @ Moderate and 1min @ Fast)

Station 2
Build up to a heavy set of:
5/5 Staggered Stance Deadlifts

Station 3
EMOM for 7min do:
Odd: 10 DB Flys
Even: 10 DB Skull Crushers

Station 4
2 rounds of:
2min Plank Hold
1min Squat Hold
Rest 30sec.

Station 5
AMRAP in 7min of:
5 Pull-ups
5 Push-ups
20 Lunges

Montag, 6. Juli 2020

A1:
5-5-5-4-4-3 Weighted Push-ups @21X1
A2:
5-5-5-5-5-5 Suitcase Front Foot Elevated Split Squats (per side) @21X1
Start every 1:30min one of the exercises (alternating)

B:
AMRAP in 5min of:
6 Froggers
6 Prisoner Squats
6 Squat Jumps

Rest 2:30min

AMRAP in 5min of:
6 Medball Cleans
6 Jumps over Medball
6 Bear Hug Lunges (with Medball)


BOOTCAMP (HIIT)

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
5 Push-ups
5 Froggers
20 KB.Swings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10/10 Side Crunches
20 Alternating Supermen

Focus on device:
50sec. EASY + 10sec. HARD


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Run 1200m

Station 2
Build up to a heavy set of 5 Glut Bridge Floor Presses @20X1

Station 3
AMRAP in 6min of:
16 Bear Hug Lunges
12 Medball Cleans
8 Push-ups

Station 4
AMRAP in 7min of:
10 Sit-ups
10 Medball Sit-ups
10 Tuck Crunches
Rest 30sec.

Station 5
EMOM for 7min do:
Odd: 8-10 Ring Rows
Even: 1-2x Monkey Rig

Samstag, 4. Juli 2020

A:
10min to practise your Kipping Pull-ups

B:
8-8-6-6-4-4 (weighted) Strict Chin-ups
Start every 2min.

C:
“Noah Ohlsen’s workout challenge”
60 Jumping Jacks
50 Sit-ups
40 Jumping Lunges
30 Jumping Squats w/180° rotation
20 Push-ups w/shoulder taps (both sides each rep)
10 Reverse Burpee


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
1min @50% Effort
1min @60% Effort
1min @70% Effort
1min @80% Effort
1min @90% Effort
2min @ EASY

Station 2
Multiple sets of:
10 Barbell Roll-outs
15 Hip Extensions

Station 3
For time of:
100 DB Thrusters @ light load
Every time you stop do 3 Burpees
Time cap: 7min.

Station 4
EMOM for 7min do:
Odd: 6 Seated Hurdle Jump to Vertical Leap
Even: Run 100m (fast)

Station 5
EMOM for 7min do:
Odd: 3-5 Wide Grip Pull-ups
Even: 3-5 Chin-ups

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