Deine tägliche Herausforderung
WOD
P1: AMRAP X 4 MINUTES
8 Ring Row
6 Strict Hanging Knee Raise
4 Push-Up with 3-second lower
20 sec Handstand Hold on Wall
:30 Transition
P2: AMRAP X 4 MINUTES
5 Snatch Grip RDL
5 Hang Snatch Shrugs
5 Hang Muscle Snatch
5 Power Snatch
6 ROUNDS FOR TIME
20 Toes to Bar
20 Handstand Push-Up
20 Burpees to Target
10 Snatch (70/48kg)
Workout of the Day
2 Sets:
45 sec Echo Bike, increasing intensity every 15 seconds
10 American KB Swings
8 Squat to Stand
5/side KB Suitcase Deadlift
8 Medball Kang Squats
Equipment Needed: Echo Bike, KB, Medball
Two Options:
1) None
2) Make up a strength piece from the week
30 min AMRAP @ steady effort
1000m Echo bike
50ft KB Suitcase Carry - 53/35lbs (24/16kg)
50ft Single arm KB OH Carry
50ft Single arm KB Front Rack Carry
1000m Echo bike
5 Medicine Ball Bear Hug Good Mornings
5/side Medicine Ball Bear Hug Curtsy Lunges
5/side Medicine Ball Bear Hug Cossack Squats
Scaled: 35/26lbs (16/12kg)
Beginner: 26/18lbs (12/8kg); Reduce Echo bike distance as needed to consistently complete under 2:00.
Workout of the Day
3:00 Mobility
-into-
Bring Sally up with Air Squats
EVERY 3:00 FOR 4 SETS
1 Clean* + 1 Front Squat + 1 Hang Clean* + 1 Front Squat
AHAP
*Perform any style of clean (power or squat)
For time
30/24 Cal Bike
30 Deadlift (43/30kg)
30 Chest to Bar Pull-Ups
WOD
1 ROUND :30 EACH MVMT
Jumping Jacks
Seal to Downward Dog
Hollow Hold
1 ROUND :30 EACH MVMT
Jumping Jacks
Push-Up to Pike
Tuck-Ups
1 ROUND :30 EACH MVMT
Jumping Jacks
Pike Push-Ups
Abmat Sit-Ups
EMOM x 3 MINUTES
2-4 Wall Facing SHSPU
Rest 1 min
EMOM x 3 MINUTES
4-6 SHSPU
Rest 1 min
EMOM x 3 MINUTES
6-8 KHSPU
FOR TIME
25-20-15-10-5
Box Jump Overs (24/20)
50-40-30-20-10
Abmat Sit ups
Workout of the Day
TEAMS OF 2
2 SETS (EACH) ROWLING
Row exactly 100 meters*
-into-
TABATA
MVMT 1: Forward Lunges**
MVMT 2: DB Hang Muscle Clean
MVMT 3: Forward Lunges**
MVMT 4: DB Shoulder Press
*1 Burpee for each meter below or above, but max 10.
***2nd Round with DB in the Front Rack
EVERY 12:00 FOR 3 SETS
20/15 Cal Row
16 Alt Front Rack Double DB Forward Lunge (22.5/15kg)
20/15 Cal Row
12 Double DB Hang Power Cleans
20/15 Cal Row
6 Double DB Devils Press
Workout of the Day
LANE DRILLS 10 METERS EACH
Samson Lunges
Lunges with rotation & knee hug
Mechanical Bear Crawl
Cocky walk into light run
Butt Kickers
:30 Wall marching
-into-
200m Run with intension
EVERY :90 FOR 6 SETS
Set 1,3 & 5: Half Kneeling Banded Row x 6-8/side
Set 2,4 & 6: Elbows on Knees Banded Bicep Curls x 8-12 reps
5 ROUNDS FOR TIME
400m Run
15 Burpees to Target
2 SETS
5/5 5511
Rest as needed between Sets.
