Deine tägliche Herausforderung
WOD
200m Hot Potato Run
-into-
EMOM X 6 MINUTES (:40 Work / :20 Rest)
Min 1: KB Deadlift
Min 2: Bar Hang
Min 3: Hollow Hold
Min 4: KB Lungster
Min 5: Scapula Pull-Ups
Min 6: Arch Hold
EVERY 2:30 FOR 4 SETS
Sandbag Complex
2 Cleans+ 2 Squats+2 lunges
20-30-40-30-20
Bar Muscle Up
10-15-20-15-10
Sandbag Clean (70/45)
Fitness
10-15-20-15-10
Burpee Pull Up
Sandbag Clean (45)
Compete
Sandbag Clean (90/70)
Workout of the Day
2 Sets:
30 sec Echo Bike
5 Box Jumps
10 sec Dead Hang
10 sec Wall Sit
2 Sets:
3 Rope Pulls from Seated
3 Box Step Overs
5 Jumping Jacks
Equipment Needed: Echo Bike, Box, Rope
Two Options:
1) None
2) Make up a strength piece from the week
20 min AMRAP
1000/900m Echo Bike
10 Box Jumps - 24/20"
30 sec Deadhang (accumulated)
1000/900m Echo Bike
30 sec Wall Sit (accumulated)
3 Rope Climbs
*if you do not have access to ropes perform 9/7 strict pull ups
Top Scores - 3 Rounds + second Bike
Minimum Goal - 2 Rounds
Scaled:
20 min AMRAP
1000/900m Echo Bike
10 Box Step Ups - 24/20"
30 sec Deadhang (accumulated)
1000/900m Echo Bike
30 sec Wall Sit (accumulated)
3 Hand Over Hand Rope Climbs from seated
Beginner:
20 min AMRAP
800/700m Echo Bike
10 Box Step Ups - 20"
30 sec Deadhang (accumulated)
800/700m Echo Bike
30 sec Wall Sit (accumulated)
9 Ring Rows
3 Rounds:
10 Banded External Rotations/side
10 Bird Dogs/side (3-sec pause)
10 Scap Push-ups
20 sec Hollow Hold
Workout of the Day
1 ROUND :30 EACH MVMT
Mountain Climbers (easy)
Deep Squat Hold
Banded Glute Bridges
1 ROUND :30 EACH MVMT
Mountain Climbers (steady)
Cossack Squats
Banded Monster Walk
1 ROUND :30 EACH MVMT
Mountain Climbers (quick)
Banded KB Goblet Squat
Broad Jumps
Just to check your weight - Score in the Workout of the Day
9-7-5-3-1-1*
Front Squat
*AHAP
Track all of the weights.
3 ROUNDS
20 Goblet Squats
20 KB Swings
WOD
1 ROUND
1:00 Bike (easy)
:30 PVC Pass-Throughs
:30 Ring Rows
1 ROUND
1:00 Bike (moderate)
:30 PVC Shoulder Press
:30 Ring Rows (feet forward)
1 ROUND
1:00 Bike (build pace)
:30 PVC Push Press
:30 Ring Rows (feet under rings)
4 SETS
AMRAP X 3 MINUTES
2 Rope Climbs
10 DB Push Press (22.5/15)
-1 minute rest-
AMRAP X 3 MINUTES
8 Cal Bike
16 Ring Rows
Workout of the Day
2 ROUNDS 1 LANE LENGTH EACH MVMT
Bear Crawl
Spiderman Walk
Inchworm Walk
-into-
2:00 Wrist Warm-Up
-into-
1 ROUND :30 EACH MVMT
Good Mornings
Plank Shoulder Taps
Standing Broad Jump
5 SETS
3 Rep Max Power Clean touch and go
3 ROUNDS
10 Power Clean (100/70)
20 Handstand Push Ups
Workout of the Day
400m Team Run
-into-
2 ROUNDS :30 EACH MVMT
Banded Pull-Aparts
Tempo Air Squats
Scapula Push-Ups
Scapula Pull-Ups
EVERY 5:00 FOR 5 SETS
12 Back Squat @BW+
12 DB Bench Press
8 Strict Pull Ups
TABATA
Coppenhagen Plank
