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WOD Fotos Juli 2021

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WORKOUT OF THE DAY

Mittwoch, 17. November 2021

A:
8-4-4-4-4-4 Seated DB Shoulder Presses
6 sets of 6/6 DB Suitcase RNT Split Squats
Start a new round of both exercises every 3min. First set is warm-up

B:
On the 2:00 x 8 Rounds:
50 Double Unders
10 T2B
1 Snatch (challenging weight)


CROSSCIRCUIT

Station 1
Bike
Increase the 500m split times by 5sec.
E.g.:
1st minute: 2:00/500m
2nd minute: 1:55/500m

Station 2
5/5 DB Renegade Rows
5 One DB Turkish Sit-up (hold DB with both hands)

Station 3
EMOM for 8min do:
4 Seated DB Shoulder Presses

Station 4
AMRAP in 8min of:
30 Double Unders
6 T2B
3 Power Snatches


GYMNASTICS

A:
Toes to bar: technical coaching incl. video analysis

B:
AMRAP in 10min of:
Max reps T2B
Max reps Push Ups
Max reps Dips (ring/between boxes)
Max m HS Walk (w support)

1/2 of max reps T2B
1/2 of max reps Push ups
1/2 of max reps Dips
1/2 of max m HS walk

1/4 of max reps …
1/8 of max reps …

Dienstag, 16. November 2021

A:
EMOM for 15min of:
1 Power Snatch + 1 Hang Power Snatch

B:
EMOM 16min of:
1) 20 Sandbag Box Step-ups
2) 15 Double KB Cleans
3) 30sec. Max Reps Pull-ups
4) Rest


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 DB Box Step-ups
8 KB Cleans (4/4) or 8 KB Swings
6 Ring Rows
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
2min Plank Hold
30sec Superman Hold
1min Push-up Hold
30sec Superman Rocks
1min Hollow Hold
30sec Superman Hold
2min Abmat Sit-ups
30sec Superman Rocks

Focus on device:
20 sec. HARD / 40 sec. EASY


OLYMPIC WEIGHTLIFTING

A:
Every 1:15 for 15 sets
1 Power Snatch + 1 Hang Power Snatch

B:
6×6 TnG Power Snatchees

Montag, 15. November 2021

A:
8-4-4-4-4-4 Barbell Hip Thrusts (on bench)
6 sets of 20/20m Single Arm KB Farmer Carry
Start a new round of both exercises every 2:30min. First set is warm-up

B:
AMRAP in 15min of:
25cals on a device of choice
25 Sit-ups / Advanced: GHD Sit-ups
15 (high) Box Jumps


CROSSCIRCUIT

Station 1
2 rounds of:
1min Ski
1min Row
1min Ski
1min Bike

Station 2
AMRAP in 8min of:
20 Spider Mountain Climbers
20 Sumo Squat Marches (steps)

Station 3
EMOM for 8min do:
4 Barbell Hip Thrusts

Station 4
AMRAP in 8min of:
20m Single Arm KB Farmer Carry (per arm)
15 Sit-ups
10 Box Jumps

LETZTE NEWS

THANK YOU!!

NEW: CarryFit

Reloaded: Gymnastic Class

New: Advanced Class