Deine tägliche Herausforderung
WOD
EMOM x 8 MINUTES (:50 ON/:10 OFF)
MIN 1 - Inch Worm → Handstand Hold
MIN 2 - Jump Rope → DU
MIN 3 - Bootstrapper → Step back Lunge
MIN 4 - AMRAP 5/5 DB DL - StrictPress → 5/5 DB DL - DB Hang Snatch
Freedom (RX'd)
AMRAP x 15 MINUTES
9-15-21-27
Alt Dumbbell Snatches (22.5/15)
Dumbbell Step Back Lunges
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders
* Score is the max rounds of Wall Walks and Double Unders
Independence
AMRAP x 15 MINUTES
9-15-21-27
Alt Dumbbell Snatches (15/10)
Dumbbell Step Back Lunges
-in remaining time-
Max Rounds:
1 Wall Walk
35 Double Unders
Affiliate Compete
AMRAP x 15 Minutes
9-15-21-27
Alt Dumbbell Snatches (32.5/22.5)
Dumbbell Step Back Lunges
-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders
3 SETS
10-15 Hip Extensions
10/10 Bulgarian Split Squats
10/10 Landmine Press
-no rest between sets-
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Workout of the Day
3:00 HR Elevation + Mobility
- into -
3 SETS
10 PVC pass-throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
EMOM X 5 MINUTES
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
EMOM X 5 MINUTES
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
EVERY :30 FOR 5 MINUTES
1 Power Snatch (70-75%)
Freedom (RX'd)
Tabata (:20 ON/:10 OFF)
100 Back Squats (43/30)
-into-
100 Abmat Sit Ups
* The sit-ups are not a tabata.
Independence
Tabata (:20 ON/:10 OFF)
100 Back Squats (33/25)
-into-
100 Abmat Sit Ups
Affiliate Compete
Tabata (:20 ON/:10 OFF)
100 Back Squats (52/36)
-into-
75 V Ups
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Workout of the Day
2 MINUTES HR Elevation
20 Banded Pass-throughs
20 Banded Shoulder Press
-into-
AMRAP x 6 MINUTES
3 Inch Worms
6/6 Single Dumbbell Shoulder Press
10 Alternating V-Ups
Take 10-15 min to review the ring dip form and practice progressions.
Freedom (RX'd)
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (22.5/15)
*Complete 5 Ring Dips or 10 Bench Dips after each set
-rest 3:00 before beginning accessory -
Independence
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (15/10)
Complete 8 Bench Dips after each set
Affiliate Compete
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (22.5/15)
*Complete 6 Ring Dips after each set
3 SETS
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
WOD
2 SETS
10 Banded Pull Aparts
5 Pass throughs
EMOM x 10 MINUTES (:50 ON/:10 OFF)
MIN 1 - 5/5/5 Scapula Pull-ups + Kip Swings + Strict pull-ups → 5 Kipping Pull ups 5 Hips to Bar
MIN 2 - Seal to down dog
MIN 3 - :45 Row
MIN 4 - 8/8 Single arm DB chest press -:Build in weight
MIN 5 - 10/10 90 degree sit ups
Freedom (RX'd)
Teams of 2
100/80 Cal Row
100 DB Bench Press (22.5/15)
30 Bar Muscle Ups (Or 60 Chest to Bar)
80/64 Cal Row
80 DB Bench Press
40 Strict Pull Ups
60/48 Cal Row
60 Bench Press
20 Burpee Pull Ups
- Split reps as desired -
Independence
Teams of 2
80/65 Cal Row
100 DB Bench Press (15/10)
40 Chest to Bar
60/48 Cal Row
80 Bench Press
30 Strict Pull Ups
40/32 Cal Row
60 Bench Press
16 Burpee Pull Ups
Affiliate Compete
Teams of 2
100/80 Cal Row
100 DB Bench Press (32.5/22.5)
50 Bar Muscle Ups
80/64 Cal Row
80 DB Bench Press
40 Strict Pull Ups
60/48 Cal Row
60 Bench Press
30 Burpee Chest to Bar
- Split reps as desired -
Workout of the Day
Freedom (RX'd)
Every 1:00 (16:00)
Minute 1: 0:30 Handstand Hold
Minute 2: 12 Kettlebell Swings (53/35)
Minute 3: 5 Box Jumps (30/24)
(KG conv: 22.5/15 KB)
Independence
Every 1:00 (16:00)
Minute 1: 0:20 Handstand Hold
Minute 2: 12 Kettlebell Swings (35/26)
Minute 3: 5 Box Jumps (24/20)
(KG conv: 15/10 KB)
Liberty
Every 1:00 (16:00)
Minute 1: 0:30 Plank Hold (elbows)
Minute 2: 10 Kettlebell Swings (light)
Minute 3: 5 Box Jumps (low)
- Target time each station: 30-40 seconds
- Time cap each station: 45 seconds
Complete this as a 45-60 Min @Easy/Zone 1-2:
2000m Row
5 Half Kneeling Kettlebell Windmill (each side)
3000m Bike Erg
45 Sec Passive Hang
5 ATG Split Squats (each leg) - no weight - 3 sec pause in bottom working ROM
You can use the first part of the 2,000m Row as the warm-up.
If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.
Workout of the Day
1. Movement Prep/Activation
Crossover Symmetry Warm-up or Banded 7's
-into-
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forwarding leg
10 yd butt kickers
10 yd high knees
* If you have time, go through more of the Hinshaw Warm Up *
2. Workout Prep
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats
Freedom (RX'd)
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
1 Rd of Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Scoring: every 100m = 1 Rep (4 reps total)
Independence
30:00 AMRAP
400m run
5 Rounds of Cindy (not strict)
Liberty
30:00 AMRAP
300m run
5 Rounds
4 Ring Rows
8 Bar Push Ups
12 Squats
- Target number of Rounds: 6+ Rounds
- Minimum number of Rounds before scaling: 4 rounds
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)
